Comparing Nutrients in 300 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Oranges

Weight per 300 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g
• Oranges: 638g

Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.1 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	5.76% 4.18g	82.3% 59.7g	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	1.36% 0.99g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	29.5% 0.38mg	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	4.7% 18.8μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Oranges	Recommended Dietary Allowance
Calcium	20% 199mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	32% 0.29mg	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	49.5% 3.96mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	6.94% 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	9.82% 68.8mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	36.8% 551mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	1.5% 55g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 8.3 times more Vitamin B6 and 10.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 6.2 times more Iron, 1.4 times more Manganese, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium, 2.6 times more Copper, 4.6 times more Magnesium, 1.3 times more Phosphorus, 14 times more Potassium, 6.4 times more Selenium and 10.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 7.3 times more Fat, 12.8 times more Saturated Fat and 5.4 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 14.3 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.