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

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Oranges with Peel: 794g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.5 times more energy per 100g than Oranges with Peel . It has very 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, fruit, toasted (include apple, blueberry, cherry, strawberry) or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	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	68.4% 89g	95% 123g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	63.4% 571μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	14.7% 58.7μg	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	0% 0mg	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	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)	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	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	60% 4.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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	13.3% 93mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	17.7% 653g	3700g per day for Men 19-50 years

Toaster Pastries, Fruit, Toasted (include Apple, Blueberry, Cherry, Strawberry) VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Oranges with Peel ?

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

• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5.5 times more Vitamin A, 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.8 times more Vitamin B1, 6.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B5 and Vitamin C

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

• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 27.3 times more Sodium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 41.3 times more Calcium, 5.4 times more Copper, 1.3 times more Iron, 7.6 times more Magnesium, 1.9 times more Phosphorus, 15.7 times more Potassium and 51.1 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Oranges with Peel contain similar levels of Selenium per 500 calories.
• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) 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, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5.7 times more Fat and 11.6 times more Saturated Fat than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate, 29.2 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 Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide inadequate amounts of Fiber
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.