Comparing Nutrients in 300 calories Oranges with Peel VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Weight per 300 calories

• Oranges with Peel: 476g
• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g

Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 4.9 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Oranges with Peel	Whole Grain gluten-free Bread made with tapioca starch and brown 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	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	50.7% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	8.96% 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	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.52g	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	1.86% 1.35g	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	% 1.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11% 6.2g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole Grain gluten-free Bread made with tapioca starch and brown 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	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8.56% 1.37mg	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	6.72% 0.087mg	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.83% 58.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	8% 0.072mg	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	9.22% 0.74mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	7.17% 30mg	420mg per day for Men 19-50 years
Manganese	NA	21.3% 0.49mg	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	10.7% 74.8mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	3.5% 119mg	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	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.85% 31.4g	3700g per day for Men 19-50 years

Oranges With Peel VS Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Whole Grain gluten-free Bread made with tapioca starch and brown rice flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 300 calories of Oranges with Peel have 2.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 5.1 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 300 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 1.3 times more Vitamin B2 than Raw Oranges with Peel .

Comparing minerals per 300 calories for Oranges with Peel vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 300 calories of Oranges with Peel have 5.7 times more Calcium, 3.8 times more Copper, 5.2 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 7.8 times more Potassium and 12.5 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 300 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 52 times more Sodium than Raw Oranges with Peel .
• 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium and Potassium
• Both Raw Oranges with Peel as well as Whole Grain gluten-free Bread made with tapioca starch and brown 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 and 4.5 times more Fiber than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 300 kcal of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 6.3 times more Fat, 10.6 times more Omega 3 and 7.3 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6