Comparing Nutrients in 500 calories Rolls, dinner, oat branVS Valencia Oranges

Weight per 500 calories

Rolls, dinner, oat bran

212g

Valencia Oranges

1020g

Rolls, dinner, oat bran have 4.8 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Rolls, dinner, oat bran or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Rolls, dinner, oat bran

16%

17%

67%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Rolls, dinner, oat branvs 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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10%9.75g

Fat

3.16%3.06g

9.75 gvs3.06 g

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

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4.1%1.3g

Saturated Fat

1.1%0.36g

1.3 gvs0.36 g

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

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13%0.21g

Omega 3

10.2%0.16g

0.21 gvs0.16 g

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

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18.3%3.1g

Omega 6

2.64%0.45g

3.1 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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65.5%85g

Carbohydrate

93%121g

85 gvs121 g

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

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19.5%14g

Sugars

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

14 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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23%8.7g

Fiber

67%25.5g

8.7 gvs25.5 g

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

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36%20g

Protein

19%10.6g

20 gvs10.6 g

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

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Vitamins

Rolls, dinner, oat branvs 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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79%0.95mg

Vitamin B1

74%0.89mg

Thiamine

0.95 mgvs0.89 mg

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

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47%0.61mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.61 mgvs0.41 mg

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

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65.6%10.5mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs2.8 mg

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

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18%0.91mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.91 mgvs2.55 mg

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

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7.33%0.095mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.095 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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50.3%201μg

Vitamin B9

99%398μg

Folates and Folic Acid

201 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%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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6.78%1mg

Vitamin E

Tocopherols and Tocotrienols

1 mgvsNA mg

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

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2.1%2.54μg

Vitamin K

Phytomenadione or phylloquinone

2.54 μgvsNA μg

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

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Minerals

Rolls, dinner, oat branvs Valencia Oranges

18%180mg

Calcium

41%408mg

180 mgvs408 mg

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

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32%0.29mg

Copper

42%0.38mg

0.29 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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110%8.77mg

Iron

11.5%0.92mg

8.77 mgvs0.92 mg

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

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16.6%70mg

Magnesium

24.3%102mg

70 mgvs102 mg

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

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69.5%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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35%244mg

Phosphorus

24.8%173mg

244 mgvs173 mg

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

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7.54%256mg

Potassium

53.7%1827mg

256 mgvs1827 mg

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

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113%62μg

Selenium

62 μgvsNA μg

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

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58.3%875mg

Sodium

0%0mg

875 mgvs0 mg

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

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19.6%2.16mg

Zinc

5.57%0.61mg

2.16 mgvs0.61 mg

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

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2.5%93g

Water

24%881g

93 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 Rolls, dinner, oat bran vs Valencia Oranges:

Rolls, dinner, oat bran have 1.5 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.8 times more Vitamin B5, 6.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Rolls, dinner, oat bran.
Both Rolls, dinner, oat bran and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.
Both Rolls, dinner, oat bran as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, dinner, oat bran vs Valencia Oranges:

Rolls, dinner, oat bran have 9.6 times more Iron, 6.8 times more Manganese, 1.4 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 7.1 times more Potassium and 9.5 times more Water than Rolls, dinner, oat bran.

Comparison of macro-nutrients per 500 calories:

Rolls, dinner, oat bran have 3.2 times more Fat, 1.3 times more Omega 3, 6.9 times more Omega 6 and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate and 2.9 times more Fiber than Rolls, dinner, oat bran.
Both Rolls, dinner, oat bran and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Rolls, dinner, oat bran as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, dinner, oat branVS Rolls, dinner, ryeValencia OrangesVS Rolls, dinner, ryeRolls, dinner, oat branVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Rolls, dinner, oat branVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, dinner, oat bran or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: