Comparing Nutrients in 100 calories Toasted Commercially Prepared Whole-wheat BreadVS Oranges

Weight per 100 calories

Toasted Commercially Prepared Whole-wheat Bread

32.7g

Oranges

213g

Toasted Commercially Prepared Whole-wheat Bread has 6.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Toasted Commercially Prepared Whole-wheat Bread or Oranges?

Macros Ratio

Protein Fat Carbs

Toasted Commercially Prepared Whole-wheat Bread

21%

12%

67%

Oranges

91%

100 kcal ▼

Macro Nutrients

Toasted Commercially Prepared Whole-wheat Breadvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.37%1.33g

Fat

0.26%0.26g

1.33 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.94%0.3g

Saturated Fat

0.1%0.032g

0.3 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g

Omega 3

0.93%0.015g

0.01 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.36%0.23g

Omega 6

0.23%0.038g

0.23 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%16.7g

Carbohydrate

19.2%25g

16.7 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.6%1.9g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.9 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.45%2.45g

Fiber

13.4%5.1g

2.45 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.5%5.3g

Protein

3.57%2g

5.3 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toasted Commercially Prepared Whole-wheat Breadvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.2%0.12mg

Vitamin B1

15.4%0.19mg

Thiamine

0.12 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.14%0.093mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.093 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.7%0.24mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.24 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.96%0.077mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.077 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.25%17μg

Vitamin B9

16%64μg

Folates and Folic Acid

17 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

126%113mg

Ascorbic acid

0 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.37%0.21mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.21 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.94μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.94 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Commercially Prepared Whole-wheat Breadvs Oranges

4.25%42.5mg

Calcium

8.5%85mg

42.5 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.3%0.22mg

Copper

10.6%0.096mg

0.22 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.97mg

Iron

2.66%0.21mg

0.97 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.7%32.4mg

Magnesium

5.07%21.3mg

32.4 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36%0.83mg

Manganese

2.3%0.053mg

0.83 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg

Phosphorus

4.26%29.8mg

99 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.13%107mg

Potassium

11.3%385mg

107 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.3%17μg

Selenium

1.93%1.06μg

17 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.3%185mg

Sodium

0%0mg

185 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg

Zinc

1.35%0.15mg

0.7 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.92g

Water

5%185g

7.92 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Toasted Commercially Prepared Whole-wheat Bread vs Oranges:

Toasted Commercially Prepared Whole-wheat Bread has 3.1 times more Vitamin B3 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Toasted Commercially Prepared Whole-wheat Bread.
Both Toasted Commercially Prepared Whole-wheat Bread and Raw Oranges have similar amounts of Vitamin B2 per 100 kcal.
Both Toasted Commercially Prepared Whole-wheat Bread as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Toasted Commercially Prepared Whole-wheat Bread vs Oranges:

Toasted Commercially Prepared Whole-wheat Bread has 2.3 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 15.6 times more Manganese, 3.3 times more Phosphorus, 16.2 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2 times more Calcium, 3.6 times more Potassium and 23.3 times more Water than Toasted Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 100 calories:

Toasted Commercially Prepared Whole-wheat Bread has 5.2 times more Fat, 6 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
While Raw Oranges contain 1.5 times more Carbohydrate, 10.6 times more Sugars and 2.1 times more Fiber than Toasted Commercially Prepared Whole-wheat Bread.
Both Toasted Commercially Prepared Whole-wheat Bread and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Toasted Commercially Prepared Whole-wheat Bread as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Toasted Commercially Prepared Whole-wheat BreadVS Bread, whole-wheat, prepared from recipeOrangesVS Bread, whole-wheat, prepared from recipeToasted Commercially Prepared Whole-wheat BreadVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Toasted Commercially Prepared Whole-wheat BreadVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Toasted Commercially Prepared Whole-wheat Bread or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: