Comparing Nutrients in 100 calories Valencia Oranges VS Garlic bread, frozen

Weight per 100 calories

• Valencia Oranges: 204g
• Garlic bread, frozen: 28.6g

Garlic bread, frozen has 7.1 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Valencia Oranges	Garlic bread, frozen	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	4.9% 4.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	9.17% 12g	130g per day for Men 19-50 years
Sugars	NA	1.45% 1.05g	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	0.24% 0.18g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	4.27% 2.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.41% 3.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	4.04% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	1.82% 0.024mg	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	20% 79.6μg	13.3% 53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.95% 0.023μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0.063% 0.057mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.43% 2.57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.02% 8.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	3.43% 0.031mg	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	2.3% 0.18mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	1.56% 6.57mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	5.48% 0.13mg	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	4.96% 34.7mg	3.55% 25mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	0.87% 29.4mg	3400mg per day for Men 19-50 years
Selenium	NA	8.62% 4.74μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.4% 155mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.25% 9.1g	3700g per day for Men 19-50 years

Valencia Oranges VS Garlic Bread, Frozen Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Garlic bread, frozen?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Garlic bread, frozen:

• 100 calories of Valencia Oranges have 6.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 5.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1732.1 times more Vitamin C than Garlic bread, frozen.
• While 100 kcal of Garlic bread, frozen contain 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• 100 calories of Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Garlic bread, frozen have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Garlic bread, frozen:

• 100 calories of Valencia Oranges have 10.6 times more Calcium, 2.4 times more Copper, 3.1 times more Magnesium, 1.4 times more Phosphorus, 12.4 times more Potassium and 19.4 times more Water than Garlic bread, frozen.
• While 100 kcal of Garlic bread, frozen contain 4.7 times more Iron, 2.7 times more Manganese, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc
• 100 calories of Garlic bread, frozen lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 3 times more Omega 3, 2 times more Carbohydrate and 7.1 times more Fiber than Garlic bread, frozen.
• While 100 kcal of Garlic bread, frozen contain 7.8 times more Fat, 21.1 times more Saturated Fat and 17.1 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Garlic bread, frozen offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 100 calories of Garlic bread, frozen provide inadequate amounts of Omega 3 and Fiber