Comparing Nutrients in 500 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Valencia Oranges

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Valencia Oranges: 1020g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 8.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	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	68.4% 89g	93% 121g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	3.2% 1.22g	67% 25.5g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	63.4% 571μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	14.7% 58.7μg	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	0% 0mg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.72% 8.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	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	60% 4.8mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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	13.3% 93mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	NA	55μg per day for Men 19-50 years
Sodium	29% 433mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Valencia Oranges:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.7 times more Vitamin A, 1.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin B1, 6.1 times more Vitamin B5, 6.8 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Valencia Oranges have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Valencia Oranges:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5.2 times more Iron, 1.7 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 30.4 times more Calcium, 4.5 times more Copper, 7 times more Magnesium, 1.9 times more Phosphorus, 18.4 times more Potassium, 1.3 times more Zinc and 68.9 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.4 times more Fat, 9 times more Saturated Fat and 3.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Omega 3, 1.4 times more Carbohydrate, 20.9 times more Fiber and 1.8 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.