Comparing Nutrients in 500 calories Toaster pastries, brown-sugar-cinnamon VS Oranges with Peel

Weight per 500 calories

• Toaster pastries, brown-sugar-cinnamon: 135g
• Oranges with Peel: 794g

Toaster pastries, brown-sugar-cinnamon have 5.9 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 - Toaster pastries, brown-sugar-cinnamon or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	95% 123g	130g per day for Men 19-50 years
Sugars	50.8% 37g	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	2.33% 1.7g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	8.18% 3.1g	94% 35.7g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.4% 0.81mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.77mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.3% 0.78mg	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	46.3% 185μg	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	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

	Toaster pastries, brown-sugar-cinnamon	Oranges with Peel	Recommended Dietary Allowance
Calcium	39.6% 396mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	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	95% 7.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	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	16.2% 114mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.73μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.51% 19g	17.7% 653g	3700g per day for Men 19-50 years

Toaster Pastries, Brown-sugar-cinnamon VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toaster pastries, brown-sugar-cinnamon or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Toaster pastries, brown-sugar-cinnamon vs Oranges with Peel :

• 500 calories of Toaster pastries, brown-sugar-cinnamon have 2 times more Vitamin B2 and 2.5 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 5.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Toaster pastries, brown-sugar-cinnamon vs Oranges with Peel :

• 500 calories of Toaster pastries, brown-sugar-cinnamon have 30.7 times more Sodium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Calcium, 3.4 times more Copper, 4.6 times more Magnesium, 1.5 times more Phosphorus, 11 times more Potassium and 34.3 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Oranges with Peel contain similar levels of Iron per 500 calories.
• 500 calories of Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Toaster pastries, brown-sugar-cinnamon as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toaster pastries, brown-sugar-cinnamon have 4.5 times more Fat than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.3 times more Carbohydrate, 11.5 times more Fiber and 1.9 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Toaster pastries, brown-sugar-cinnamon provide inadequate amounts of Fiber and Protein