Comparing Nutrients in 300 calories Wheat Reduced-calorie Bread VS Oranges with Peel

Weight per 300 calories

• Wheat Reduced-calorie Bread: 138g
• Oranges with Peel: 476g

Wheat Reduced-calorie Bread has 3.4 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	56.8% 74g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	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	3.1% 2.24g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	33% 18.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	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	6.4% 0.083mg	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	31.5% 126μg	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	0.15% 0.14mg	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	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	22.5% 225mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	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	50.3% 4.02mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	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	29.4% 206mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	1.48% 54.7g	10.6% 392g	3700g per day for Men 19-50 years

Wheat Reduced-calorie Bread VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Wheat Reduced-calorie Bread vs Oranges with Peel :

• 300 calories of Wheat Reduced-calorie Bread have 2.2 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 5.3 times more Vitamin B6 and 2445.6 times more Vitamin C than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Wheat Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Wheat Reduced-calorie Bread vs Oranges with Peel :

• 300 calories of Wheat Reduced-calorie Bread have 2 times more Phosphorus, 12.6 times more Selenium, 48.2 times more Sodium and 3.6 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.5 times more Calcium, 4.5 times more Potassium and 7.2 times more Water than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oranges with Peel contain similar levels of Copper, Iron and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Reduced-calorie Bread have 1.6 times more Omega 3, 7.3 times more Omega 6 and 3 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6