Comparing Nutrients in 500 calories Dry Bread Crumbs VS Valencia Oranges

Weight per 500 calories

Dry Bread Crumbs

127g

Valencia Oranges

1020g

Dry Bread Crumbs have 8.1 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 - Dry Bread Crumbs or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Dry Bread Crumbs

14%

12%

74%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Dry Bread Crumbs vs Valencia 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

3.16%3.06g

6.7 gvs3.06 g

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

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4.76%1.52g

Saturated Fat

1.1%0.36g

1.52 gvs0.36 g

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

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14.7%0.24g

Omega 3

10.2%0.16g

0.24 gvs0.16 g

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

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14%2.37g

Omega 6

2.64%0.45g

2.37 gvs0.45 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

93%121g

91 gvs121 g

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

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11%7.85g

Sugars

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

7.85 gvsNA 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

19%10.6g

17 gvs10.6 g

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

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Vitamins

Dry Bread Crumbs vs Valencia Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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102%1.22mg

Vitamin B1

74%0.89mg

Thiamine

1.22 mgvs0.89 mg

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

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39.2%0.51mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.51 mgvs0.41 mg

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

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52.5%8.4mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

8.4 mgvs2.8 mg

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

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14%0.7mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.7 mgvs2.55 mg

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

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11.8%0.15mg

Vitamin B6

49.5%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

99%398μg

Folates and Folic Acid

135 μgvs398 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

550%495mg

Ascorbic acid

0 mgvs495 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

Tocopherols and Tocotrienols

0.1 mgvsNA mg

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

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6.96%8.35μg

Vitamin K

Phytomenadione or phylloquinone

8.35 μgvsNA μg

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

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Minerals

Dry Bread Crumbs vs Valencia Oranges

23%232mg

Calcium

41%408mg

232 mgvs408 mg

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

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36%0.32mg

Copper

42%0.38mg

0.32 mgvs0.38 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

11.5%0.92mg

6.1 mgvs0.92 mg

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

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13%54.4mg

Magnesium

24.3%102mg

54.4 mgvs102 mg

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

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50.6%1.16mg

Manganese

10.2%0.23mg

1.16 mgvs0.23 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

24.8%173mg

209 mgvs173 mg

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

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7.3%248mg

Potassium

53.7%1827mg

248 mgvs1827 mg

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

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58%32μg

Selenium

32 μgvsNA 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

5.57%0.61mg

1.84 mgvs0.61 mg

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

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0.22%8.24g

Water

24%881g

8.24 gvs881 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 Valencia Oranges:

Plain Grated Dry Bread Crumbs have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 3 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 3.7 times more Vitamin B5, 4.2 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 500 kcal.

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

Plain Grated Dry Bread Crumbs have 6.7 times more Iron, 5 times more Manganese, 1.2 times more Phosphorus, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.8 times more Calcium, 1.9 times more Magnesium, 7.4 times more Potassium and 106.9 times more Water than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Raw Valencia Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Plain Grated Dry Bread Crumbs have 2.2 times more Fat, 1.4 times more Omega 3, 5.3 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate and 4.5 times more Fiber than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Plain Grated Dry Bread Crumbs as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry Bread Crumbs VS Bread SticksValencia OrangesVS Bread SticksDry Bread Crumbs VS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Dry Bread Crumbs VS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: