Comparing Nutrients in 300 calories Whole Grain Bagels VS Valencia Oranges

Weight per 300 calories

• Whole Grain Bagels: 118g
• Valencia Oranges: 612g

Whole Grain Bagels have 5.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Whole Grain Bagels or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole Grain Bagels	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	56% 72.8g	130g per day for Men 19-50 years
Sugars	15% 11g	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	14.6% 5.53g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	19.5% 11g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	29.7% 0.39mg	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	41% 165μg	59.7% 239μg	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	330% 297mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Valencia Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	25% 0.23mg	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	61.6% 4.93mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.2mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	NA	6.12% 0.14mg	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	24.2% 169mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	NA	55μg per day for Men 19-50 years
Sodium	29% 438mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Grain Bagels vs Valencia Oranges:

• Whole Grain White Bagels have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Whole Grain White Bagels.
• Both Whole Grain White Bagels as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Grain Bagels vs Valencia Oranges:

• Whole Grain White Bagels have 8.9 times more Iron, 1.6 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Calcium, 1.3 times more Magnesium, 5.3 times more Potassium and 13 times more Water than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Raw Valencia Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Grain White Bagels have 1.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 2.8 times more Fiber than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole Grain White Bagels as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.