Comparing Nutrients in 100 calories Whole Wheat French Bread VS Valencia Oranges

Weight per 100 calories

• Whole Wheat French Bread: 41.8g
• Valencia Oranges: 204g

Whole Wheat French Bread has 4.9 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 100 calories - Whole Wheat French Bread or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole Wheat French Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.92% 0.015g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.62% 1.76g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	6.22% 3.5g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.2% 0.22mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	20% 79.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.84% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	8.74% 0.079mg	8.4% 0.076mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.92% 0.31mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 21.8mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	NA	2.04% 0.047mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.5% 66.5mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	2% 68.2mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.49mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Wheat French Bread vs Valencia Oranges:

• Whole Wheat French or Vienna Bread has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Whole Wheat French Bread vs Valencia Oranges:

• Whole Wheat French or Vienna Bread has 1.7 times more Iron, 1.9 times more Phosphorus, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.6 times more Calcium, 5.4 times more Potassium and 10.6 times more Water than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Valencia Oranges have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole Wheat French or Vienna Bread has 2.5 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Omega 3 and 2.9 times more Fiber than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Whole Wheat French or Vienna Bread as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.