Comparing Nutrients in 500 calories Rolls, frenchVS Oranges

Weight per 500 calories

Rolls, french

181g

Oranges

1064g

Rolls, french have 5.9 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Rolls, french or Oranges?

Macros Ratio

Protein Fat Carbs

Rolls, french

13%

14%

73%

Oranges

91%

500 kcal ▼

Macro Nutrients

Rolls, frenchvs 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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8%7.76g

Fat

1.3%1.28g

7.76 gvs1.28 g

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

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5.43%1.74g

Saturated Fat

0.5%0.16g

1.74 gvs0.16 g

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

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4.4%0.07g

Omega 3

4.65%0.074g

0.07 gvs0.074 g

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

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8.44%1.44g

Omega 6

1.13%0.19g

1.44 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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69.7%91g

Carbohydrate

96%125g

91 gvs125 g

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

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0.77%0.56g

Sugars

137%99g

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

0.56 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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15.2%5.78g

Fiber

67%25.5g

5.78 gvs25.5 g

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

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27.7%15.5g

Protein

18%10g

15.5 gvs10 g

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

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Vitamins

Rolls, frenchvs 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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78.7%0.94mg

Vitamin B1

77%0.93mg

Thiamine

0.94 mgvs0.93 mg

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

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41.7%0.54mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.54 mgvs0.43 mg

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

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49%7.86mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

7.86 mgvs3 mg

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

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16.3%0.82mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.82 mgvs2.66 mg

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

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5.4%0.07mg

Vitamin B6

49%0.64mg

Pyridoxine

0.07 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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51%204μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

204 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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3.6%0.54mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.54 mgvs1.9 mg

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

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2.7%3.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.25 μgvs0 μg

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

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Minerals

Rolls, frenchvs Oranges

16.4%164mg

Calcium

42.6%426mg

164 mgvs426 mg

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

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27%0.24mg

Copper

53%0.48mg

0.24 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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61%4.9mg

Iron

13.3%1.06mg

4.9 mgvs1.06 mg

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

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8.6%36mg

Magnesium

25.3%106mg

36 mgvs106 mg

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

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44%1mg

Manganese

11.6%0.27mg

1 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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21.7%152mg

Phosphorus

21.3%149mg

152 mgvs149 mg

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

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6.05%206mg

Potassium

56.6%1926mg

206 mgvs1926 mg

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

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92%50.4μg

Selenium

9.67%5.3μg

50.4 μgvs5.3 μg

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

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69%1036mg

Sodium

0%0mg

1036 mgvs0 mg

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

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14.8%1.62mg

Zinc

6.77%0.74mg

1.62 mgvs0.74 mg

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

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1.7%63g

Water

25%923g

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 Rolls, french vs Oranges:

Rolls, french have 1.3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.3 times more Vitamin B5, 9.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 3.5 times more Vitamin E than Rolls, french.
Both Rolls, french and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.
Both Rolls, french as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rolls, french vs Oranges:

Rolls, french have 4.6 times more Iron, 3.8 times more Manganese, 9.5 times more Selenium, more Sodium and 2.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.6 times more Calcium, 2 times more Copper, 2.9 times more Magnesium, 9.4 times more Potassium and 14.7 times more Water than Rolls, french.
Both Rolls, french and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, french have 6.1 times more Fat, 10.9 times more Saturated Fat, 7.5 times more Omega 6 and 1.6 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate, 177.8 times more Sugars and 4.4 times more Fiber than Rolls, french.
Both Rolls, french and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Rolls, french as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, frenchVS Rolls, hamburger or hotdog, plainOrangesVS Rolls, hamburger or hotdog, plainRolls, frenchVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Rolls, frenchVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, french or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: