Comparing Nutrients in 300 calories Bread, stuffing, cornbread, dry mix, prepared VS Valencia Oranges

Weight per 300 calories

• Bread, stuffing, cornbread, dry mix, prepared: 168g
• Valencia Oranges: 612g

Bread, stuffing, cornbread, dry mix, prepared has 3.7 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Bread, stuffing, cornbread, dry mix, prepared or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.34g	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	28.2% 36.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	12.8% 4.86g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.68% 4.86g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	14.5% 131μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	40.6% 163μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.7% 0.017μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	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	9.5% 1.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	19.7% 1.58mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 21.8mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	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	8.14% 57mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.06% 104mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	94% 51.5μg	NA	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.39mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	2.94% 109g	14.3% 529g	3700g per day for Men 19-50 years

Bread, Stuffing, Cornbread, Dry Mix, Prepared VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bread, stuffing, cornbread, dry mix, prepared or Valencia Oranges?

Lets compare vitamin content per 300 calories of Bread, stuffing, cornbread, dry mix, prepared vs Valencia Oranges:

• 300 calories of Bread, stuffing, cornbread, dry mix, prepared have 1.8 times more Vitamin A and 1.2 times more Vitamin B3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 15.2 times more Vitamin B5, 6.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 221.5 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• 300 calories of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Bread, stuffing, cornbread, dry mix, prepared vs Valencia Oranges:

• 300 calories of Bread, stuffing, cornbread, dry mix, prepared have 2.9 times more Iron, 1.4 times more Manganese and more Sodium than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 5.6 times more Calcium, 2 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 10.5 times more Potassium and 4.9 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• 300 calories of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Valencia Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bread, stuffing, cornbread, dry mix, prepared have 8 times more Fat, 13.7 times more Saturated Fat, 2 times more Omega 3 and 16.1 times more Omega 6 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 2 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Valencia Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6