Comparing Nutrients in 300 calories Oranges with Peel VS Wheat Bagels

Weight per 300 calories

• Oranges with Peel: 476g
• Wheat Bagels: 120g

Wheat Bagels have 4 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Oranges with Peel	Wheat Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	45% 58.7g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	56.4% 21.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	11% 6.2g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13.6% 0.18mg	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	35.7% 143μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.56% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Wheat Bagels	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	47.6% 3.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	NA	74.6% 1.7mg	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	15% 105mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	5.82% 198mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	62.6% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	35% 527mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.2% 45g	3700g per day for Men 19-50 years

Oranges With Peel VS Wheat Bagels Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Oranges with Peel vs Wheat Bagels:

• 300 calories of Oranges with Peel have more Vitamin A, 3.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Wheat Bagels.
• While 300 kcal of Wheat Bagels contain 1.7 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat Bagels provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Wheat Bagels have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Wheat Bagels have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Wheat Bagels:

• 300 calories of Oranges with Peel have 13.9 times more Calcium, 1.3 times more Copper, 4.7 times more Potassium and 8.7 times more Water than Wheat Bagels.
• While 300 kcal of Wheat Bagels contain 1.6 times more Phosphorus, 10.3 times more Selenium, 55.3 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat Bagels contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Wheat Bagels lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate and 4.4 times more Fiber than Wheat Bagels.
• While 300 kcal of Wheat Bagels contain 4.9 times more Omega 6 and 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat Bagels offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Wheat Bagels provide inadequate amounts of Omega 3 in 300 calories.