Comparing Nutrients in 500 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Oranges

Weight per 500 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g
• Oranges: 1064g

Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.1 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	96% 125g	130g per day for Men 19-50 years
Sugars	9.6% 6.96g	137% 99g	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	2.27% 1.65g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	14% 7.94g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	49% 0.64mg	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	7.8% 31.3μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oranges	Recommended Dietary Allowance
Calcium	33% 331mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	53% 0.48mg	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	82.6% 6.6mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.46% 23mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11.6% 0.27mg	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	16.4% 115mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.04% 138mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	2.47% 91g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 8.3 times more Vitamin B6 and 10.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 6.2 times more Iron, 1.4 times more Manganese, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium, 2.6 times more Copper, 4.6 times more Magnesium, 1.3 times more Phosphorus, 14 times more Potassium, 6.4 times more Selenium and 10.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 7.3 times more Fat, 12.8 times more Saturated Fat and 5.4 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 14.3 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.