Comparing Nutrients in 500 calories Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)VS Valencia Oranges

Weight per 500 calories

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

129g

Valencia Oranges

1020g

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 7.9 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 - Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

23%

73%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)vs 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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13.2%13g

Fat

3.16%3.06g

13 gvs3.06 g

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

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14.6%4.66g

Saturated Fat

1.1%0.36g

4.66 gvs0.36 g

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

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26.4%0.42g

Omega 3

10.2%0.16g

0.42 gvs0.16 g

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

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22%3.74g

Omega 6

2.64%0.45g

3.74 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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69.7%91g

Carbohydrate

93%121g

91 gvs121 g

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

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46.4%33.7g

Sugars

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

33.7 gvsNA g

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

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7.8%5.66g

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]

5.66 gvsNA g

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

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%19.6g

Glucose

19.6 gvsNA g

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

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%2.3g

Sucrose

2.3 gvsNA g

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

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3.4%1.3g

Fiber

67%25.5g

1.3 gvs25.5 g

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

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9.66%5.4g

Protein

19%10.6g

5.4 gvs10.6 g

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

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Vitamins

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)vs Valencia Oranges

29%260μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

260 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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69.7%0.84mg

Vitamin B1

74%0.89mg

Thiamine

0.84 mgvs0.89 mg

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

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55.3%0.72mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.72 mgvs0.41 mg

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

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54.7%8.75mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

8.75 mgvs2.8 mg

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

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7.04%0.35mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.35 mgvs2.55 mg

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

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51.5%0.67mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.67 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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35.8%143μg

Vitamin B9

99%398μg

Folates and Folic Acid

143 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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7.73%1.16mg

Vitamin E

Tocopherols and Tocotrienols

1.16 mgvsNA mg

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

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16.5%20μg

Vitamin K

Phytomenadione or phylloquinone

20 μgvsNA μg

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

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Minerals

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)vs Valencia Oranges

2.06%20.6mg

Calcium

41%408mg

20.6 mgvs408 mg

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

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9.88%0.089mg

Copper

42%0.38mg

0.089 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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88.8%7.1mg

Iron

11.5%0.92mg

7.1 mgvs0.92 mg

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

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3.7%15.5mg

Magnesium

24.3%102mg

15.5 mgvs102 mg

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

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18%0.42mg

Manganese

10.2%0.23mg

0.42 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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16%112mg

Phosphorus

24.8%173mg

112 mgvs173 mg

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

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3.87%131mg

Potassium

53.7%1827mg

131 mgvs1827 mg

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

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7.26%4μg

Selenium

4 μgvsNA μg

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

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28.7%430mg

Sodium

0%0mg

430 mgvs0 mg

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

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4.45%0.49mg

Zinc

5.57%0.61mg

0.49 mgvs0.61 mg

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

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0.5%18.5g

Water

24%881g

18.5 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 Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Valencia Oranges:

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 2.1 times more Vitamin A, 1.8 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 7.3 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Valencia Oranges:

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 7.7 times more Iron, 1.8 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 19.8 times more Calcium, 4.2 times more Copper, 6.6 times more Magnesium, 1.5 times more Phosphorus, 13.9 times more Potassium, 1.3 times more Zinc and 47.7 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 500 calories:

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 4.2 times more Fat, 13 times more Saturated Fat, 2.6 times more Omega 3 and 8.3 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate, 19.8 times more Fiber and 2 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)VS Tortillas, ready-to-bake or -fry, cornValencia OrangesVS Tortillas, ready-to-bake or -fry, cornToaster pastries, fruit (includes apple, blueberry, cherry, strawberry)VS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)VS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: