Comparing Nutrients in 100 calories Oranges with Peel VS Toasted Multi-grain Bread

Weight per 100 calories

• Oranges with Peel: 159g
• Toasted Multi-grain Bread: 34.7g

Toasted Multi-grain Bread with Whole-grain has 4.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.28% 0.93g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	7.64% 0.099mg	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	12% 47.6μg	6.08% 24.3μg	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	125% 113mg	0.039% 0.035mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	11% 111mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	12% 0.11mg	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	16% 1.27mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	NA	33.2% 0.76mg	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	5% 35mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.3% 11g	3700g per day for Men 19-50 years

Oranges With Peel VS Toasted Multi-grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Toasted Multi-grain Bread?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Toasted Multi-grain Bread:

• 100 calories of Oranges with Peel have more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 3245.7 times more Vitamin C than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.9 times more Vitamin B3 than Raw Oranges with Peel .
• 100 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Toasted Multi-grain Bread:

• 100 calories of Oranges with Peel have 2.9 times more Calcium, 1.3 times more Iron, 3.6 times more Potassium and 12 times more Water than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.3 times more Magnesium, 2.5 times more Phosphorus, 11.2 times more Selenium, 45.3 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Multi-grain Bread contain similar levels of Copper per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.5 times more Carbohydrate and 2.5 times more Fiber than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 3 times more Omega 3, 9 times more Omega 6 and 2.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Multi-grain Bread offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6