Comparing Nutrients in 300 calories Refrigerated Whole Wheat Naan Bread VS Oranges with Peel

Weight per 300 calories

• Refrigerated Whole Wheat Naan Bread: 105g
• Oranges with Peel: 476g

Refrigerated Whole Wheat Naan Bread has 4.5 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Refrigerated Whole Wheat Naan Bread or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.25% 7.03g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.36% 1.05mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	4.9% 3.57g	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	1.16% 0.84g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	34% 0.44mg	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	4.2% 16.8μg	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.23% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.2% 62mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	30% 0.27mg	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	22.7% 1.8mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	NA	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	28% 197mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	10.6% 392g	3700g per day for Men 19-50 years

Refrigerated Whole Wheat Naan Bread VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Refrigerated Whole Wheat Naan Bread or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Refrigerated Whole Wheat Naan Bread vs Oranges with Peel :

• 300 calories of Refrigerated Whole Wheat Naan Bread have 1.6 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 29.5 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• 300 calories of Refrigerated Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Refrigerated Whole Wheat Naan Bread vs Oranges with Peel :

• 300 calories of Refrigerated Whole Wheat Naan Bread have 1.9 times more Phosphorus, 3.6 times more Selenium, 51.4 times more Sodium and 2.5 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 5.4 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 4.8 times more Potassium and 10.7 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Oranges with Peel contain similar levels of Magnesium per 300 calories.
• 300 calories of Refrigerated Whole Wheat Naan Bread lack sufficient amounts of Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Refrigerated Whole Wheat Naan Bread have 4.9 times more Fat, 18.3 times more Saturated Fat, 6.1 times more Omega 6 and 1.7 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate and 4.3 times more Fiber than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.