Comparing Nutrients in 500 calories Sweet rolls, cinnamon, refrigerated dough with frosting, baked VS Navel Oranges

Weight per 500 calories

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked: 138g
• Navel Oranges: 1020g

Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 7.4 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Sweet rolls, cinnamon, refrigerated dough with frosting, baked or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweet rolls, cinnamon, refrigerated dough with frosting, baked	6%	33%	61%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.8% 18.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.62g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	NA	59% 22.4g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.35% 0.37mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	62% 0.81mg	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	19% 76μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.88% 0.069μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	670% 603mg	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	10.2% 1.53mg	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

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Navel Oranges	Recommended Dietary Allowance
Calcium	4.7% 47mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	44.2% 0.4mg	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	45.8% 3.66mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.95% 16.6mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	13% 0.3mg	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	68.7% 481mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 1.5 times more Vitamin B2, 7.2 times more Vitamin B5, 17.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 2183.1 times more Vitamin C than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Navel Oranges:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 2.8 times more Iron, 2 times more Manganese, 2 times more Phosphorus, more Selenium and 112.6 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.3 times more Calcium, 4.1 times more Copper, 6.8 times more Magnesium, 19.5 times more Potassium, 1.7 times more Zinc and 28 times more Water than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.

Comparison of macro-nutrients per 500 calories:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 11.9 times more Fat, 26.7 times more Saturated Fat, 1.3 times more Omega 3 and 9.7 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Carbohydrate than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked and Raw Navel Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.