Comparing Nutrients in 300 calories Dried Breadnuts VS Valencia Oranges

Weight per 300 calories

• Dried Breadnuts: 81.7g
• Valencia Oranges: 612g

Dried Breadnuts have 7.5 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Dried Breadnuts or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried Breadnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	32% 12g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1% 9μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.04% 0.025mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.8% 0.11mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	29.7% 0.39mg	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	23% 92μg	59.7% 239μg	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	42.3% 38mg	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	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

	Dried Breadnuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	25% 0.23mg	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% 3.76mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	6.12% 0.14mg	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	20.8% 146mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	48.3% 1644mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	14.3% 529g	3700g per day for Men 19-50 years

Dried Breadnuts VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Breadnuts or Valencia Oranges?

Lets compare vitamin content per 300 calories of Dried Breadnuts vs Valencia Oranges:

• 300 calories of Dried Breadnuts have 1.5 times more Vitamin B6 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 8.2 times more Vitamin A, 21.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B9 and 7.8 times more Vitamin C than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Valencia Oranges provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Dried Breadnuts have insufficient amounts of Vitamin A and Vitamin B1
• Both Dried Breadnut Tree Seeds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Breadnuts vs Valencia Oranges:

• 300 calories of Dried Breadnuts have 8.9 times more Copper, 6.8 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 4.3 times more Zinc than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 3.2 times more Calcium and 99.5 times more Water than Dried Breadnut Tree Seeds.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Breadnuts have 1.7 times more Omega 3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 1.3 times more Fiber than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Valencia Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Dried Breadnut Tree Seeds as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 300 calories.