Comparing Nutrients in 500 calories Rolls, dinner, whole-wheat VS Oranges with Peel

Weight per 500 calories

• Rolls, dinner, whole-wheat: 188g
• Oranges with Peel: 794g

Rolls, dinner, whole-wheat have 4.2 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Rolls, dinner, whole-wheat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, dinner, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	14.2% 0.23g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	22.5% 3.83g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	95% 123g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	94% 35.7g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56.4μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	20% 199mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	57% 4.55mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60% 421mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	65.3% 979mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.78mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.7% 62.2g	17.7% 653g	3700g per day for Men 19-50 years

Rolls, Dinner, Whole-wheat VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, dinner, whole-wheat or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Rolls, dinner, whole-wheat vs Oranges with Peel :

• 500 calories of Rolls, dinner, whole-wheat have 1.7 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Rolls, dinner, whole-wheat.
• 500 calories of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Rolls, dinner, whole-wheat as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Rolls, dinner, whole-wheat vs Oranges with Peel :

• 500 calories of Rolls, dinner, whole-wheat have 1.4 times more Magnesium, 2.4 times more Phosphorus, 16.7 times more Selenium, 61.7 times more Sodium and 4.3 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.8 times more Calcium, 1.4 times more Iron, 3 times more Potassium and 10.5 times more Water than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Oranges with Peel contain similar levels of Copper per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, dinner, whole-wheat have 1.8 times more Omega 3, 11 times more Omega 6 and 1.6 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.3 times more Carbohydrate and 2.5 times more Fiber than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6