Comparing Nutrients in 100 calories Oranges VS Bread, stuffing, cornbread, dry mix, prepared

Weight per 100 calories

• Oranges: 213g
• Bread, stuffing, cornbread, dry mix, prepared: 56g

Bread, stuffing, cornbread, dry mix, prepared has 3.8 times more energy per unit of mass than Raw Oranges, which is above average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 100 calories - Oranges or Bread, stuffing, cornbread, dry mix, prepared?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	5.07% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0% 0g	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	13.4% 5.1g	4.26% 1.62g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.9% 1.62g	56g per day for Men 19-50 years

Vitamins

	Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	4.84% 43.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	5.45% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	3.95% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	0.67% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	1.63% 0.021mg	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	16% 64μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.23% 0.006μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	0.5% 0.45mg	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	2.55% 0.38mg	3.17% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	8.5% 85mg	1.45% 14.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	4.3% 0.039mg	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	2.66% 0.21mg	6.56% 0.53mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	1.73% 7.26mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	2.77% 0.064mg	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	4.26% 29.8mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	1% 34.6mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	1.17% 0.13mg	11mg per day for Men 19-50 years
Water	5% 185g	0.98% 36.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Bread, stuffing, cornbread, dry mix, prepared:

• Raw Oranges have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 15.9 times more Vitamin B5, 6 times more Vitamin B6 and 253.3 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 1.9 times more Vitamin A and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 100 kcal.
• Both Raw Oranges as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Bread, stuffing, cornbread, dry mix, prepared:

• Raw Oranges have 5.9 times more Calcium, 2.5 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus, 11.1 times more Potassium and 5.1 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 2.5 times more Iron, 16.1 times more Selenium and more Sodium than Raw Oranges.
• Both Raw Oranges and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 2 times more Carbohydrate, more Sugars, 3.2 times more Fiber and 1.2 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 19.3 times more Fat, 30.7 times more Saturated Fat, 4.4 times more Omega 3 and 37.8 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.