Comparing Nutrients in 300 calories Dry Bread Crumbs VS Florida Oranges

Weight per 300 calories

• Dry Bread Crumbs: 76g
• Florida Oranges: 652g

Dry Bread Crumbs have 8.6 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Dry Bread Crumbs or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dry Bread Crumbs	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.83% 0.14g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	58% 75.3g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	82.2% 59.6g	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	2.58% 1.87g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	41% 15.7g	38g per day for Men 19-50 years
Protein	18% 10g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.07% 0.092mg	25.6% 0.33mg	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	20.3% 81.3μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	326% 293mg	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	0.41% 0.061mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.18% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Florida Oranges	Recommended Dietary Allowance
Calcium	14% 139mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	28.3% 0.25mg	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	46% 3.67mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	6.8% 0.16mg	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	18% 125mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.13% 4.94g	15.4% 568g	3700g per day for Men 19-50 years

Dry Bread Crumbs VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Bread Crumbs or Florida Oranges?

Lets compare vitamin content per 300 calories of Dry Bread Crumbs vs Florida Oranges:

• 300 calories of Dry Bread Crumbs have 1.9 times more Vitamin B3 and more Vitamin B12 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 3.9 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 19.3 times more Vitamin E than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 300 calories of Florida Oranges have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Raw Florida Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dry Bread Crumbs vs Florida Oranges:

• 300 calories of Dry Bread Crumbs have 6.2 times more Iron, 4.5 times more Manganese, 1.6 times more Phosphorus, 5.9 times more Selenium, more Sodium and 2.1 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 7.4 times more Potassium and 114.9 times more Water than Plain Grated Dry Bread Crumbs .
• 300 calories of Dry Bread Crumbs lack sufficient amounts of Potassium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Bread Crumbs have 2 times more Omega 3, 7 times more Omega 6 and 2.2 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate, 12.7 times more Sugars and 4.6 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6