Comparing Nutrients in 300 calories Oranges with Peel VS Cracked-wheat Bread

Weight per 300 calories

• Oranges with Peel: 476g
• Cracked-wheat Bread: 115g

Cracked-wheat Bread has 4.1 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 Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oranges with Peel	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	4.4% 0.75g	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	44% 57g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cracked-wheat Bread	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	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	27% 0.35mg	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	17.6% 70.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.96% 0.023μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	28.5% 0.26mg	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	47.6% 3.8mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	68.8% 1.6mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.1% 41.3g	3700g per day for Men 19-50 years

Oranges With Peel VS Cracked-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cracked-wheat Bread?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cracked-wheat Bread:

• 300 calories of Oranges with Peel have more Vitamin A, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cracked-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cracked-wheat Bread:

• 300 calories of Oranges with Peel have 6.7 times more Calcium, 4.6 times more Potassium and 9.5 times more Water than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.7 times more Phosphorus, 8.8 times more Selenium, 65.2 times more Sodium and 2.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cracked-wheat Bread contain similar levels of Copper, Iron and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate and 3.4 times more Fiber than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cracked-wheat Bread offer comparable quantities of Energy per 300 calories.
• Both Raw Oranges with Peel as well as Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.