Comparing Nutrients in 100 calories Oranges with Peel VS Cracked-wheat Bread

Weight per 100 calories

• Oranges with Peel: 159g
• Cracked-wheat Bread: 38.5g

Cracked-wheat Bread has 4.1 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 100 calories - Oranges with Peel or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oranges with Peel	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.79% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	14.6% 19g	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	18.8% 7.14g	5.57% 2.1g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.82% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	9% 0.12mg	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	12% 47.6μg	5.87% 23.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.32% 0.008μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	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	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	11% 111mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	9.5% 0.085mg	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	16% 1.27mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	NA	23% 0.53mg	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	5% 35mg	8.4% 59mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	17.7% 9.73μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	4.34% 0.48mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.37% 13.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Cracked-wheat Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cracked-wheat Bread?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Cracked-wheat Bread:

• 100 calories of Oranges with Peel have more Vitamin A, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• While 100 kcal of Cracked-wheat Bread contain 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cracked-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Cracked-wheat Bread:

• 100 calories of Oranges with Peel have 6.7 times more Calcium, 4.6 times more Potassium and 9.5 times more Water than Cracked-wheat Bread.
• While 100 kcal of Cracked-wheat Bread contain 1.7 times more Phosphorus, 8.8 times more Selenium, 65.2 times more Sodium and 2.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cracked-wheat Bread contain similar levels of Copper, Iron and Magnesium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.3 times more Carbohydrate and 3.4 times more Fiber than Cracked-wheat Bread.
• While 100 kcal of Cracked-wheat Bread contain 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cracked-wheat Bread offer comparable quantities of Energy per 100 calories.
• Both Raw Oranges with Peel as well as Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.