{"id":31554,"date":"2022-06-14T07:44:00","date_gmt":"2022-06-14T07:44:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/uncategorized\/calories-vs-nutritional-benefits\/"},"modified":"2025-08-04T16:58:31","modified_gmt":"2025-08-04T16:58:31","slug":"calories-vs-nutritional-benefits","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/en\/nutrition-en\/calories-vs-nutritional-benefits\/","title":{"rendered":"Calories vs Nutritional Benefits"},"content":{"rendered":"

[et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.27.4″ custom_padding_tablet=”50px|0|50px|0″ custom_padding_phone=”110px||||false|false” hover_enabled=”0″ transparent_background=”off” global_colors_info=”{}” disabled_on=”off|off|off” sticky_enabled=”0″][et_pb_row _builder_version=”4.16″ module_alignment=”center” custom_margin=”80px|||” custom_margin_tablet=”0px|||” custom_margin_phone=”-30px|||” custom_margin_last_edited=”on|phone” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_post_title meta=”off” featured_image=”off” disabled_on=”off|off|off” _builder_version=”4.16″ title_font=”Arial|700||on|||||” title_text_align=”center” title_text_color=”#d41e41″ title_font_size=”43px” meta_text_align=”center” text_orientation=”center” max_width=”80%” module_alignment=”center” custom_margin=”0px|||” title_font_size_tablet=”43px” title_font_size_phone=”30px” title_font_size_last_edited=”on|phone” global_colors_info=”{}”] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.16″ custom_margin_tablet=”” custom_margin_phone=”-30px|||” custom_margin_last_edited=”on|phone” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/valor-calorico-beneficios-nutricionais.webp” alt=”Caloric Value and Nutritional Benefits” title_text=”caloric-value-nutritional-benefits” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” disabled_on=”on|off|off” admin_label=”Image Desktop” _builder_version=”4.19.5″ box_shadow_style=”preset3″ box_shadow_color=”rgba(0,50,61,0.2)” global_colors_info=”{}”] [\/et_pb_image][et_pb_image src=”https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/valor-calorico-beneficios-nutricionais-mobile.webp” alt=”Caloric Value and Nutritional Benefits” title_text=”caloric-value-nutritional-benefits” force_fullwidth=”on” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” disabled_on=”off|on|on” admin_label=”Image Mobile” _builder_version=”4.19.5″ box_shadow_style=”preset3″ box_shadow_color=”rgba(0,50,61,0.2)” global_colors_info=”{}”] [\/et_pb_image][et_pb_post_title title=”off” author=”off” date_format=”j F Y” comments=”off” featured_image=”off” disabled_on=”on|on|off” admin_label=”Desktop” _builder_version=”4.16″ meta_font=”Arial||||||||” meta_font_size=”18px” meta_line_height=”0em” text_orientation=”right” global_colors_info=”{}”] [\/et_pb_post_title][et_pb_post_title title=”off” author=”off” date_format=”j F Y” comments=”off” featured_image=”off” disabled_on=”off|off|on” admin_label=”Mobile” _builder_version=”4.16″ title_font=”||||||||” title_text_align=”right” title_font_size=”5px” meta_font=”Arial||||||||” meta_text_align=”right” meta_font_size=”8px” meta_line_height=”0em” text_orientation=”right” custom_margin=”-10px|||” global_colors_info=”{}”] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=”on” admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”0px|0|0|0|false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.17.4″ text_font=”Arial||||||||” text_text_color=”#00323d” global_colors_info=”{}”]<\/p>\n

In any food plan prescribed, the balance between calories ingested and nutrients consumed is essential for maintaining anthropometric values as well as certain health parameters, since there are recommended daily doses of the different macronutrients and micronutrients.<\/p>\n

When the goal is weight loss or weight gain, calorie intake (restriction or increase, respectively) is one of the main factors for success. Those who seek these goals sometimes look at calories indiscriminately and despite the fact that it is the key to achieving the goal, it is still important to ensure an adequate and balanced intake of Carbohydrates, Protein, Lipids, as well as Vitamins and Minerals, so that the process does not harm the overall health. <\/p>\n

In this sense, it is important to compare different equivalent foods, in which the nutritional benefit does not always accompany the desired calories. Let\u2019s look at some examples: <\/p>\n\n\n\n<\/p>\n\n<\/p>\n\n\n\n\n\n\n\n\n\n
Food <\/td>\n

<\/strong><\/p>\n

Wheat Bread<\/td>\n

<\/strong> <\/p>\n

Whole Wheat Bread<\/td>\n

<\/strong> <\/p>\n

Rye Bread*<\/td>\n

<\/strong> <\/p>\n

Corn Bread*<\/td>\n

<\/strong>
\n<\/tr>\n

Energy (Kcal) <\/td>\n

<\/strong><\/p>\n

290 <\/td>\n

<\/strong><\/p>\n

232 <\/td>\n229 <\/td>\n188<\/td>\n<\/tr>\n
Lipids (g)<\/strong><\/td>\n2,2<\/td>\n3,0<\/td>\n2,1<\/td>\n1,2<\/td>\n<\/tr>\n
Carbohydrates (g)<\/strong><\/td>\n57,3<\/td>\n39,9<\/td>\n41,3<\/td>\n37,2<\/td>\n<\/tr>\n
Fibre (g)<\/strong><\/td>\n3,8<\/td>\n7,4<\/strong><\/td>\n7,1<\/td>\n3,7<\/td>\n<\/tr>\n
Protein (g)<\/strong><\/td>\n8,4<\/strong><\/td>\n7,6<\/td>\n7,7<\/td>\n5,3<\/td>\n<\/tr>\n
Sodium (mg)<\/strong><\/td>\n610<\/td>\n500<\/td>\n220<\/strong><\/td>\n280<\/td>\n<\/tr>\n
Phosphorus (mg)<\/strong><\/td>\n160<\/td>\n250<\/strong><\/td>\n240<\/td>\n110<\/td>\n<\/tr>\n
Magnesium (mg)<\/strong><\/td>\n31<\/td>\n93<\/strong><\/td>\n54<\/td>\n37<\/td>\n<\/tr>\n
Iron (mg)<\/strong><\/td>\n2,2<\/td>\n3,0<\/td>\n4,4<\/strong><\/td>\n1,3<\/td>\n<\/tr>\n
Zinc (mg)<\/strong><\/td>\n1,0<\/td>\n2,0<\/strong><\/td>\n0,2<\/td>\n0,4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Values presented per 100 g of edible portion, according to the Food Composition Table of the National Institute of Health Dr. Ricardo Jorge.<\/p>\n

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By comparing different types of bread, we can see that wheat bread is the one with the highest number of calories, protein and Sodium. On the other hand, whole wheat bread has the highest content of fibre, Phosphorus, Magnesium and Zinc. Since cereals are one of the main sources of fibre and minerals such as Iron, Magnesium, Phosphorus and Zinc, choosing refined bread over the wholemeal option means more calories and less nutritional value, within the parameters mentioned, and therefore may not bring the desired health benefits, regardless of the final objective. <\/p>\n

<\/a><\/p>\n

Another situation is when the food goes through a process, for example cutting, grinding, heating, cooking or other, in which the calories may no change much, but there may be differences in micronutrients.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food<\/strong><\/td>\nOrange *<\/strong><\/td>\nOrange Juice *<\/strong><\/td>\n<\/tr>\n
Energy (Kcal)<\/strong><\/td>\n48<\/td>\n42<\/td>\n<\/tr>\n
Lipids (g)<\/strong><\/td>\n0,2<\/td>\n0,1<\/td>\n<\/tr>\n
Carbohydrates (g)<\/strong><\/td>\n8,9<\/td>\n9,5<\/td>\n<\/tr>\n
Fibre (g)<\/strong><\/td>\n1,8<\/td>\n0<\/td>\n<\/tr>\n
Protein (g)<\/strong><\/td>\n1,1<\/td>\n0,3<\/td>\n<\/tr>\n
Retinol (\u03bcg)<\/strong><\/td>\n20<\/td>\n8<\/td>\n<\/tr>\n
Carotene (\u03bcg)<\/strong><\/td>\n120<\/td>\n50<\/td>\n<\/tr>\n
Vitamin C (mg)<\/strong><\/td>\n57<\/td>\n41<\/td>\n<\/tr>\n
Potassium (mg)<\/strong><\/td>\n160<\/td>\n130<\/td>\n<\/tr>\n
Calcium (mg)<\/strong><\/td>\n35<\/td>\n6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Values presented per 100 g of edible portion, according to the Food Composition Table of the National Institute of Health Dr. Ricardo Jorge.<\/p>\n

<\/strong><\/span><\/p>\n

In the example of the orange, the main differences appear in the fibre value, as well as in the vitamin value, especially in Vitamin A. In other words, although it is the same food, the fact that it undergoes a transformation also changes the availability of certain nutrients in its constitution.<\/p>\n

 <\/p>\n

In this sense, according to the desired objective, it is important to take into account the calories and the balance between the energy consumed and the energy spent throughout the day. It is also pertinent to analyse changes in the nutritional composition in terms of macronutrients and micronutrients, as in specific situations these are small details that will make all the difference. <\/p>\n

 <\/p>\n

Nutritionist, Jacinta Mendes
3341N<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”CTA Desktop” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row column_structure=”1_2,1_2″ custom_padding_last_edited=”on|desktop” _builder_version=”4.16″ custom_margin=”||||false|false” custom_margin_tablet=”” custom_margin_phone=”” custom_margin_last_edited=”on|desktop” custom_padding=”0px|140px|0px|140px|false|true” custom_padding_tablet=”” custom_padding_phone=”” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_code _builder_version=”4.16″ text_orientation=”right” width=”100%” custom_margin=”55px||||false|false” custom_margin_tablet=”” custom_margin_phone=”” custom_margin_last_edited=”on|desktop” custom_padding=”|0px||||” custom_padding_tablet=”” custom_padding_phone=”” custom_padding_last_edited=”on|desktop” custom_css_main_element=”font-family: Arial;||font-weight: normal;||font-size: 18px;||line-height: 0.6;” 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Would you like to know more information about the caloric value vs nutritional benefits of foods?
Follow us in this article and get to know these tips that we have for you! <\/p>\n","protected":false},"author":6,"featured_media":28192,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[693],"tags":[753,752],"class_list":["post-31554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-en","tag-caloric-value","tag-nutritional-benefits-en"],"yoast_head":"\nCalories vs Nutritional Benefits<\/title>\n<meta name=\"description\" content=\"In a diet program, it is always necessary to evaluate the caloric value of foods and their natural benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onvirtualgym.com\/en\/nutrition-en\/calories-vs-nutritional-benefits\/\" 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