Comparing Nutrients in 300 calories Oranges with Peel VS White Reduced-calorie Bread

Weight per 300 calories

• Oranges with Peel: 476g
• White Reduced-calorie Bread: 145g

White Reduced-calorie Bread has 3.3 times more energy per unit of mass than Raw Oranges with Peel , which is above average 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 Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Oranges with Peel	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.74% 3.62g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	4.53% 0.77g	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	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	37% 14g	38g per day for Men 19-50 years
Protein	11% 6.2g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Reduced-calorie 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	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.7% 0.061mg	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	34.4% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.81% 0.72mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.72% 0.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	33.3% 333mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	53% 0.48mg	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	57.8% 4.62mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	NA	24.6% 0.57mg	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% 175mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.7% 62g	3700g per day for Men 19-50 years

Oranges With Peel VS White Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or White Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of Oranges with Peel vs White Reduced-calorie Bread:

• 300 calories of Oranges with Peel have more Vitamin A, 2.3 times more Vitamin B5, 7.3 times more Vitamin B6 and 466.6 times more Vitamin C than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 1.8 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and White Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs White Reduced-calorie Bread:

• 300 calories of Oranges with Peel have 2.4 times more Calcium, 2 times more Magnesium, 8.5 times more Potassium and 6.3 times more Water than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 1.8 times more Copper, 1.7 times more Phosphorus, 9.4 times more Selenium, 72.9 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and White Reduced-calorie Bread contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Fiber than White Reduced-calorie Bread.
• While 300 kcal of White Reduced-calorie Bread contain 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and White Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.