Comparing Nutrients in 500 calories Toasted Rye BreadVS Valencia Oranges

Weight per 500 calories

Toasted Rye Bread

176g

Valencia Oranges

1020g

Toasted Rye Bread has 5.8 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 - Toasted Rye Bread or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Toasted Rye Bread

13%

11%

76%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Toasted Rye Breadvs 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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6.53%6.34g

Fat

3.16%3.06g

6.34 gvs3.06 g

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

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3.8%1.2g

Saturated Fat

1.1%0.36g

1.2 gvs0.36 g

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

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7.26%0.12g

Omega 3

10.2%0.16g

0.12 gvs0.16 g

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

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8.4%1.43g

Omega 6

2.64%0.45g

1.43 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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72%93g

Carbohydrate

93%121g

93 gvs121 g

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

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10.3%7.45g

Sugars

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

7.45 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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29.7%11.3g

Fiber

67%25.5g

11.3 gvs25.5 g

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

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29.6%16.5g

Protein

19%10.6g

16.5 gvs10.6 g

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

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Vitamins

Toasted Rye Breadvs 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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56%0.67mg

Vitamin B1

74%0.89mg

Thiamine

0.67 mgvs0.89 mg

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

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45%0.58mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.58 mgvs0.41 mg

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

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41.4%6.63mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

6.63 mgvs2.8 mg

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

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11%0.55mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.55 mgvs2.55 mg

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

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10%0.13mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.13 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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45.3%181μg

Vitamin B9

99%398μg

Folates and Folic Acid

181 μgvs398 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0.39%0.35mg

Vitamin C

550%495mg

Ascorbic acid

0.35 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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4.34%0.65mg

Vitamin E

Tocopherols and Tocotrienols

0.65 mgvsNA mg

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

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1.9%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Toasted Rye Breadvs Valencia Oranges

14%141mg

Calcium

41%408mg

141 mgvs408 mg

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

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40%0.36mg

Copper

42%0.38mg

0.36 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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68.2%5.46mg

Iron

11.5%0.92mg

5.46 mgvs0.92 mg

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

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18%75.7mg

Magnesium

24.3%102mg

75.7 mgvs102 mg

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

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69.3%1.6mg

Manganese

10.2%0.23mg

1.6 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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34.7%243mg

Phosphorus

24.8%173mg

243 mgvs173 mg

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

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9.48%322mg

Potassium

53.7%1827mg

322 mgvs1827 mg

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

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109%60μg

Selenium

60 μgvsNA μg

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

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78%1169mg

Sodium

0%0mg

1169 mgvs0 mg

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

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20%2.2mg

Zinc

5.57%0.61mg

2.2 mgvs0.61 mg

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

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1.48%54.6g

Water

24%881g

54.6 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 Toasted Rye Bread vs Valencia Oranges:

Toasted Rye Bread has 1.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 4.6 times more Vitamin B5, 4.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 1405.5 times more Vitamin C than Toasted Rye Bread.
Both Toasted Rye Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Rye Bread vs Valencia Oranges:

Toasted Rye Bread has 5.9 times more Iron, 6.8 times more Manganese, 1.4 times more Phosphorus, more Sodium and 3.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.9 times more Calcium, 1.3 times more Magnesium, 5.7 times more Potassium and 16.1 times more Water than Toasted Rye Bread.
Both Toasted Rye Bread and Raw Valencia Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Rye Bread has 2.1 times more Fat, 3.2 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Fiber than Toasted Rye Bread.
Both Toasted Rye Bread and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Toasted Rye Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Toasted Rye BreadVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Toasted Rye Bread or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: