Comparing Nutrients in 300 calories Oranges with Peel VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Weight per 300 calories

• Oranges with Peel: 476g
• White Gluten-Free Bread made with potato extract, rice starch, and rice flour: 94g

White gluten-free Bread made with potato extract, rice starch, and rice flour has 5.1 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 White Gluten-Free Bread made with potato extract, rice starch, and rice flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Oranges with Peel	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	38% 49.5g	130g per day for Men 19-50 years
Sugars	NA	11% 7.84g	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	6.34% 4.6g	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	% 3.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	8.63% 3.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.24% 2.93g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	NA	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	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	4.06% 0.037mg	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	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	2.46% 10.3mg	420mg per day for Men 19-50 years
Manganese	NA	7.1% 0.16mg	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	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.54% 86.3mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.8% 29.7g	3700g per day for Men 19-50 years

Oranges With Peel VS White Gluten-Free Bread Made With Potato Extract, Rice Starch, And Rice Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or White Gluten-Free Bread made with potato extract, rice starch, and rice flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• Both Raw Oranges with Peel and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Oranges with Peel vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• 300 calories of Oranges with Peel have 14.8 times more Calcium, 7.4 times more Copper, 5.3 times more Iron, 6.5 times more Magnesium, 3 times more Phosphorus, 10.8 times more Potassium and 13.2 times more Water than White Gluten-Free Bread made with potato extract, rice starch, and rice flour.
• While 300 kcal of White gluten-free Bread made with potato extract, rice starch, and rice flour contain 52 times more Sodium than Raw Oranges with Peel .
• 300 calories of White Gluten-Free Bread made with potato extract, rice starch, and rice flour lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as White gluten-free Bread made with potato extract, rice starch, and rice flour lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate, 6.5 times more Fiber and 2.1 times more Protein than White Gluten-Free Bread made with potato extract, rice starch, and rice flour.
• While 300 kcal of White gluten-free Bread made with potato extract, rice starch, and rice flour contain 7 times more Fat, 7.2 times more Omega 3 and 7.3 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and White Gluten-Free Bread made with potato extract, rice starch, and rice flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of White Gluten-Free Bread made with potato extract, rice starch, and rice flour provide inadequate amounts of Protein