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

Weight per 500 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 162g
• Valencia Oranges: 1020g

Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 6.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	61% 79.4g	93% 121g	130g per day for Men 19-50 years
Sugars	22% 16g	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	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	NA	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	NA	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	NA	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

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.7% 97mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	15.4% 1.23mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	17.8% 125mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	24% 881g	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 Valencia Oranges:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin B1 and 4.4 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Raw Valencia Oranges have similar amounts of Vitamin B3 per 500 kcal.

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

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.3 times more Iron, 3.5 times more Manganese, more Sodium and 1.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.2 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 9.2 times more Potassium and 16.8 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 500 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 4.9 times more Fat, 8.3 times more Omega 3 and 5.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Carbohydrate 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 Valencia 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 Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.