Comparing Nutrients in 500 calories Toasted Rye BreadVS Navel Oranges

Weight per 500 calories

Toasted Rye Bread

176g

Navel Oranges

1020g

Toasted Rye Bread has 5.8 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Toasted Rye Bread

13%

11%

76%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Toasted Rye Breadvs Navel 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

1.58%1.53g

6.34 gvs1.53 g

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

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3.8%1.2g

Saturated Fat

0.54%0.17g

1.2 gvs0.17 g

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

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7.26%0.12g

Omega 3

5.74%0.092g

0.12 gvs0.092 g

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

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8.4%1.43g

Omega 6

1.4%0.23g

1.43 gvs0.23 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

98%128g

93 gvs128 g

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

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10.3%7.45g

Sugars

120%86.7g

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

7.45 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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29.7%11.3g

Fiber

59%22.4g

11.3 gvs22.4 g

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

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29.6%16.5g

Protein

16.6%9.3g

16.5 gvs9.3 g

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

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Vitamins

Toasted Rye Breadvs Navel 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

58%0.69mg

Thiamine

0.67 mgvs0.69 mg

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

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45%0.58mg

Vitamin B2

40%0.52mg

Riboflavin

0.58 mgvs0.52 mg

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

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41.4%6.63mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

6.63 mgvs4.34 mg

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

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11%0.55mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0.55 mgvs2.66 mg

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

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10%0.13mg

Vitamin B6

62%0.81mg

Pyridoxine

0.13 mgvs0.81 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

86.7%347μg

Folates and Folic Acid

181 μgvs347 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

670%603mg

Ascorbic acid

0.35 mgvs603 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

10.2%1.53mg

Tocopherols and Tocotrienols

0.65 mgvs1.53 mg

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

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1.9%2.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.3 μgvs0 μg

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

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Minerals

Toasted Rye Breadvs Navel Oranges

14%141mg

Calcium

44%439mg

141 mgvs439 mg

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

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40%0.36mg

Copper

44.2%0.4mg

0.36 mgvs0.4 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

16.6%1.33mg

5.46 mgvs1.33 mg

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

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18%75.7mg

Magnesium

26.7%112mg

75.7 mgvs112 mg

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

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69.3%1.6mg

Manganese

13%0.3mg

1.6 mgvs0.3 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

33.5%235mg

243 mgvs235 mg

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

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9.48%322mg

Potassium

50%1694mg

322 mgvs1694 mg

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

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109%60μg

Selenium

0%0μg

60 μgvs0 μg

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

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78%1169mg

Sodium

0.68%10.2mg

1169 mgvs10.2 mg

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

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20%2.2mg

Zinc

7.42%0.82mg

2.2 mgvs0.82 mg

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

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1.48%54.6g

Water

23.7%877g

54.6 gvs877 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 Navel Oranges:

Toasted Rye Bread has 1.5 times more Vitamin B3 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 4.8 times more Vitamin B5, 6.2 times more Vitamin B6, 1.9 times more Vitamin B9, 1712.7 times more Vitamin C and 2.3 times more Vitamin E than Toasted Rye Bread.
Both Toasted Rye Bread and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Toasted Rye Bread as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

Toasted Rye Bread has 4.1 times more Iron, 5.4 times more Manganese, more Selenium, 114.6 times more Sodium and 2.7 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 3.1 times more Calcium, 1.5 times more Magnesium, 5.3 times more Potassium and 16.1 times more Water than Toasted Rye Bread.
Both Toasted Rye Bread and Raw Navel Oranges have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toasted Rye Bread has 4.1 times more Fat, 1.3 times more Omega 3, 6.1 times more Omega 6 and 1.8 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Carbohydrate, 11.6 times more Sugars and 2 times more Fiber than Toasted Rye Bread.
Both Toasted Rye Bread and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Toasted Rye Bread as well as Raw Navel 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 Navel Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: