Comparing Nutrients in 300 calories Florida Oranges VS Breadnuts

Weight per 300 calories

• Florida Oranges: 652g
• Breadnuts: 138g

Raw Breadnut Tree Seeds have 4.7 times more energy per unit of mass than Raw Florida Oranges, which is above average in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Breadnuts?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Breadnuts	11%	4%	85%

Macro Nutrients

	Florida Oranges	Breadnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	49.2% 64g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	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	41% 15.7g	NA	38g per day for Men 19-50 years
Protein	8.15% 4.57g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Breadnuts	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	1.84% 16.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	6.34% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	43% 0.56mg	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	27.7% 111μg	23% 91μg	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	326% 293mg	42% 38mg	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	7.83% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Breadnuts	Recommended Dietary Allowance
Calcium	28% 280mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	222% 2mg	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	7.34% 0.59mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	10.7% 0.25mg	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	11% 78.3mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	14.2% 1.56mg	11mg per day for Men 19-50 years
Water	15.4% 568g	1.7% 62.2g	3700g per day for Men 19-50 years

Florida Oranges VS Breadnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Breadnuts?

Lets compare vitamin content per 300 calories of Florida Oranges vs Breadnuts:

• 300 calories of Florida Oranges have 4.3 times more Vitamin A, 8.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B9 and 7.7 times more Vitamin C than Breadnuts.
• While 300 kcal of Raw Breadnut Tree Seeds contain 1.7 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Breadnuts provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Breadnuts have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Florida Oranges as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Breadnuts:

• 300 calories of Florida Oranges have 2.1 times more Calcium and 9.1 times more Water than Breadnuts.
• While 300 kcal of Raw Breadnut Tree Seeds contain 7.8 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Potassium and 3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Breadnuts contain similar levels of Phosphorus per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Breadnut Tree Seeds contain 2.4 times more Omega 3 and 1.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Breadnuts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Breadnut Tree Seeds provide inadequate amounts of Omega 6 in 300 calories.