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

Weight per 500 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 208g
• Valencia Oranges: 1020g

Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.9 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	93% 121g	130g per day for Men 19-50 years
Sugars	9.6% 6.96g	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	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	33% 331mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	5.46% 23mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	4.04% 138mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	2.47% 91g	24% 881g	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 Valencia Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.3 times more Vitamin B6 and 12.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Valencia 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 Valencia Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 7.2 times more Iron, 1.6 times more Manganese, more Sodium and 1.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Copper, 4.5 times more Magnesium, 1.5 times more Phosphorus, 13.3 times more Potassium and 9.6 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Valencia Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3 times more Fat, 5.7 times more Saturated Fat and 2.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.2 times more Omega 3, 1.3 times more Carbohydrate, 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 Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.