Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bake, bakedVS Oranges

Weight per 500 calories

Puff pastry, frozen, ready-to-bake, baked

89.6g

Oranges

1064g

Puff pastry, frozen, ready-to-bake, baked has 11.9 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake, baked or Oranges?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake, baked

62%

33%

Oranges

91%

500 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bake, bakedvs 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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35.6%34.5g

Fat

1.3%1.28g

34.5 gvs1.28 g

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

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15.4%4.93g

Saturated Fat

0.5%0.16g

4.93 gvs0.16 g

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

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145%2.3g

Omega 3

4.65%0.074g

2.3 gvs0.074 g

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

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104%17.6g

Omega 6

1.13%0.19g

17.6 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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31.5%41g

Carbohydrate

96%125g

41 gvs125 g

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

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0.93%0.67g

Sugars

137%99g

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

0.67 gvs99 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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3.54%1.34g

Fiber

67%25.5g

1.34 gvs25.5 g

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

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12%6.63g

Protein

18%10g

6.63 gvs10 g

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

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Vitamins

Puff pastry, frozen, ready-to-bake, bakedvs 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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24%0.29mg

Vitamin B1

77%0.93mg

Thiamine

0.29 mgvs0.93 mg

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

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17.8%0.23mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.23 mgvs0.43 mg

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

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21.3%3.4mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs3 mg

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

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0%0mg

Vitamin B5

53%2.66mg

Pantothenic acid

0 mgvs2.66 mg

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

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1.3%0.017mg

Vitamin B6

49%0.64mg

Pyridoxine

0.017 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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12.3%49.3μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

49.3 μgvs319 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%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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3.3%0.49mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.49 mgvs1.9 mg

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

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12%14.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.6 μgvs0 μg

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

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Minerals

Puff pastry, frozen, ready-to-bake, bakedvs Oranges

0.9%8.96mg

Calcium

42.6%426mg

8.96 mgvs426 mg

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

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11.4%0.1mg

Copper

53%0.48mg

0.1 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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29%2.33mg

Iron

13.3%1.06mg

2.33 mgvs1.06 mg

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

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3.4%14.3mg

Magnesium

25.3%106mg

14.3 mgvs106 mg

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

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19.3%0.44mg

Manganese

11.6%0.27mg

0.44 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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7.7%53.8mg

Phosphorus

21.3%149mg

53.8 mgvs149 mg

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

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1.63%55.6mg

Potassium

56.6%1926mg

55.6 mgvs1926 mg

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

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40%22μg

Selenium

9.67%5.3μg

22 μgvs5.3 μg

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

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15%227mg

Sodium

0%0mg

227 mgvs0 mg

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

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4.4%0.48mg

Zinc

6.77%0.74mg

0.48 mgvs0.74 mg

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

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0.18%6.63g

Water

25%923g

6.63 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 Puff pastry, frozen, ready-to-bake, baked vs Oranges:

Puff pastry, frozen, ready-to-bake, baked has more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.2 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B5, 37.5 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 3.9 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puff pastry, frozen, ready-to-bake, baked vs Oranges:

Puff pastry, frozen, ready-to-bake, baked has 2.2 times more Iron, 1.7 times more Manganese, 4.1 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain 47.5 times more Calcium, 4.6 times more Copper, 7.4 times more Magnesium, 2.8 times more Phosphorus, 34.7 times more Potassium, 1.5 times more Zinc and 139.2 times more Water than Puff pastry, frozen, ready-to-bake, baked.

Comparison of macro-nutrients per 500 calories:

Puff pastry, frozen, ready-to-bake, baked has 27 times more Fat, 30.9 times more Saturated Fat, 31.1 times more Omega 3 and 91.9 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 3.1 times more Carbohydrate, 148 times more Sugars, 19 times more Fiber and 1.5 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puff pastry, frozen, ready-to-bake, bakedVS Crackers, crispbread, ryeOrangesVS Crackers, crispbread, ryePuff pastry, frozen, ready-to-bake, bakedVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bake, bakedVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake, baked or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: