Comparing Nutrients in 500 calories Dry Bread Crumbs VS Oranges

Weight per 500 calories

Dry Bread Crumbs

127g

Oranges

1064g

Dry Bread Crumbs have 8.4 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 - Dry Bread Crumbs or Oranges?

Macros Ratio

Protein Fat Carbs

Dry Bread Crumbs

14%

12%

74%

Oranges

91%

500 kcal ▼

Macro Nutrients

Dry Bread Crumbs vs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.9%6.7g

Fat

1.3%1.28g

6.7 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.76%1.52g

Saturated Fat

0.5%0.16g

1.52 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.7%0.24g

Omega 3

4.65%0.074g

0.24 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.37g

Omega 6

1.13%0.19g

2.37 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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70%91g

Carbohydrate

96%125g

91 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11%7.85g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.85 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.3%3.1g

Fructose

≤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]

3.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g

Glucose

2.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.7g

Fiber

67%25.5g

5.7 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30%17g

Protein

18%10g

17 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Bread Crumbs vs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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102%1.22mg

Vitamin B1

77%0.93mg

Thiamine

1.22 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.2%0.51mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.51 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52.5%8.4mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

8.4 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.7mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.7 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.8%0.15mg

Vitamin B6

49%0.64mg

Pyridoxine

0.15 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34%135μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

135 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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18.5%0.44μg

Vitamin B12

0%0μg

Cobalamin

0.44 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.68%0.1mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.1 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.96%8.35μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.35 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Bread Crumbs vs Oranges

23%232mg

Calcium

42.6%426mg

232 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36%0.32mg

Copper

53%0.48mg

0.32 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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76.4%6.1mg

Iron

13.3%1.06mg

6.1 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54.4mg

Magnesium

25.3%106mg

54.4 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.6%1.16mg

Manganese

11.6%0.27mg

1.16 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30%209mg

Phosphorus

21.3%149mg

209 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.3%248mg

Potassium

56.6%1926mg

248 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58%32μg

Selenium

9.67%5.3μg

32 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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61.8%927mg

Sodium

0%0mg

927 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.7%1.84mg

Zinc

6.77%0.74mg

1.84 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.24g

Water

25%923g

8.24 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dry Bread Crumbs vs Oranges:

Plain Grated Dry Bread Crumbs have 1.3 times more Vitamin B1, 2.8 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.8 times more Vitamin B5, 4.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 18.9 times more Vitamin E than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
Both Plain Grated Dry Bread Crumbs as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Bread Crumbs vs Oranges:

Plain Grated Dry Bread Crumbs have 5.7 times more Iron, 4.4 times more Manganese, 1.4 times more Phosphorus, 6 times more Selenium, more Sodium and 2.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.8 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 7.8 times more Potassium and 112 times more Water than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 500 calories:

Plain Grated Dry Bread Crumbs have 5.3 times more Fat, 3.2 times more Omega 3, 12.4 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate, 12.7 times more Sugars and 4.5 times more Fiber than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Plain Grated Dry Bread Crumbs as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry Bread Crumbs VS Bread SticksOrangesVS Bread SticksDry Bread Crumbs VS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Dry Bread Crumbs VS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Dry Bread Crumbs or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: