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

Weight per 300 calories

• Oranges with Peel: 476g
• Whole-wheat Pita Bread: 115g

Whole-wheat Pita Bread has 4.2 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-wheat Pita Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Oranges with Peel	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	6.74% 1.15g	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	49.2% 64g	130g per day for Men 19-50 years
Sugars	NA	4.53% 3.3g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	11% 6.2g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole-wheat Pita 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	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.05% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23.3% 0.3mg	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	10% 40μg	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	4.66% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	37% 0.33mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	NA	86.6% 2mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	5.73% 195mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.95% 35g	3700g per day for Men 19-50 years

Oranges With Peel VS Whole-wheat Pita Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 1.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• 300 calories of Whole-wheat Pita Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 19.4 times more Calcium, 4.8 times more Potassium and 11.2 times more Water than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 2 times more Phosphorus, 15.1 times more Selenium, 50.6 times more Sodium and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Whole-wheat Pita 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 Whole-wheat Pita Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 3.1 times more Fiber than Whole-wheat Pita Bread.
• While 300 kcal of Whole-wheat Pita Bread contain 5.5 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Whole-wheat Pita Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Whole-wheat Pita Bread provide inadequate amounts of Omega 3 in 300 calories.