Comparing Nutrients in 300 calories Garlic bread, frozen VS Valencia Oranges

Weight per 300 calories

• Garlic bread, frozen: 85.7g
• Valencia Oranges: 612g

Garlic bread, frozen has 7.1 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 - Garlic bread, frozen or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Garlic bread, frozen	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	27.5% 35.8g	56% 72.8g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	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	0.73% 0.53g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.64% 2.14g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.24% 11μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	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% 159μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.86% 0.069μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.19% 0.17mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.3% 7.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.3% 23mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	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	32.7% 2.6mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.7mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	10.7% 74.6mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.3mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	NA	55μg per day for Men 19-50 years
Sodium	31% 466mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garlic bread, frozen vs Valencia Oranges:

• Garlic bread, frozen has 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 5.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1732.1 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garlic bread, frozen vs Valencia Oranges:

• Garlic bread, frozen has 4.7 times more Iron, 2.7 times more Manganese, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.6 times more Calcium, 2.4 times more Copper, 3.1 times more Magnesium, 1.4 times more Phosphorus, 12.4 times more Potassium and 19.4 times more Water than Garlic bread, frozen.

Comparison of macro-nutrients per 300 calories:

• Garlic bread, frozen has 7.8 times more Fat, 21.1 times more Saturated Fat and 17.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Omega 3, 2 times more Carbohydrate and 7.1 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
• Both Garlic bread, frozen as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.