Comparing Nutrients in 500 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Oranges

Weight per 500 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 162g
• Oranges: 1064g

Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 6.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Oranges	7%	2%	91%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	96% 125g	130g per day for Men 19-50 years
Sugars	22% 16g	137% 99g	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	3.1% 2.25g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.93g	67% 25.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	49% 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	NA	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Oranges	Recommended Dietary Allowance
Calcium	9.7% 97mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	53% 0.48mg	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	15.4% 1.23mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	11.6% 0.27mg	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	17.8% 125mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Oranges:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.2 times more Vitamin B2 than Raw Oranges.
• While Raw Oranges contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 4.4 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 500 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Oranges:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 3.1 times more Manganese, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium, 4 times more Copper, 2.1 times more Magnesium, 9.7 times more Potassium and 17.6 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Raw Oranges have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 11.8 times more Fat, 18.1 times more Omega 3 and 13.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Carbohydrate, 6.3 times more Sugars and 3.2 times more Fiber than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.