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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	98% 128g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	3.2% 1.22g	59% 22.4g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	14.7% 58.7μg	86.7% 347μg	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	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	7.33% 1.1mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.72% 8.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Navel Oranges	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	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	60% 4.8mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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	13.3% 93mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	23.7% 877g	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 Navel Oranges:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.7 times more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Vitamin B1, 6.4 times more Vitamin B5, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Navel Oranges have similar amounts of Vitamin B2 per 500 kcal.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.6 times more Iron, 1.4 times more Manganese, more Selenium and 42.4 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 32.6 times more Calcium, 4.8 times more Copper, 7.7 times more Magnesium, 2.5 times more Phosphorus, 17.1 times more Potassium, 1.8 times more Zinc and 68.6 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 8.8 times more Fat, 18.6 times more Saturated Fat and 6.3 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Carbohydrate, 2.4 times more Sugars, 18.4 times more Fiber and 1.6 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 Navel Oranges have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.