Comparing Nutrients in 300 calories Dry Bread Crumbs VS Oranges

Weight per 300 calories

Dry Bread Crumbs

76g

Oranges

638g

Dry Bread Crumbs have 8.4 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 300 calories - Dry Bread Crumbs or Oranges?

Macros Ratio

Protein Fat Carbs

Dry Bread Crumbs

14%

12%

74%

Oranges

91%

300 kcal ▼

Macro Nutrients

Dry Bread Crumbs vs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.15%4.03g

Fat

0.79%0.77g

4.03 gvs0.77 g

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

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2.86%0.91g

Saturated Fat

0.3%0.096g

0.91 gvs0.096 g

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

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8.83%0.14g

Omega 3

2.8%0.045g

0.14 gvs0.045 g

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

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8.37%1.42g

Omega 6

0.68%0.11g

1.42 gvs0.11 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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42%54.7g

Carbohydrate

57.7%75g

54.7 gvs75 g

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

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6.5%4.7g

Sugars

82.3%59.7g

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

4.7 gvs59.7 g

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

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2.58%1.87g

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]

1.87 gvsNA g

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

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%1.4g

Glucose

1.4 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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9%3.4g

Fiber

40.3%15.3g

3.4 gvs15.3 g

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

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18%10g

Protein

10.7%6g

10 gvs6 g

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

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Vitamins

Dry Bread Crumbs vs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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61.2%0.73mg

Vitamin B1

46.3%0.56mg

Thiamine

0.73 mgvs0.56 mg

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

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23.5%0.31mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.31 mgvs0.26 mg

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

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31.5%5.04mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.04 mgvs1.8 mg

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

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8.4%0.42mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.42 mgvs1.6 mg

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

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7.07%0.092mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.092 mgvs0.38 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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20.3%81.3μg

Vitamin B9

48%191μg

Folates and Folic Acid

81.3 μgvs191 μg

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

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11%0.27μg

Vitamin B12

0%0μg

Cobalamin

0.27 μgvs0 μg

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

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 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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0.41%0.061mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.061 mgvs1.15 mg

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

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4.18%5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5 μgvs0 μg

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

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Minerals

Dry Bread Crumbs vs Oranges

14%139mg

Calcium

25.5%255mg

139 mgvs255 mg

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

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21.5%0.19mg

Copper

32%0.29mg

0.19 mgvs0.29 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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46%3.67mg

Iron

7.98%0.64mg

3.67 mgvs0.64 mg

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

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7.78%32.7mg

Magnesium

15%64mg

32.7 mgvs64 mg

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

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30.3%0.7mg

Manganese

6.94%0.16mg

0.7 mgvs0.16 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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18%125mg

Phosphorus

12.8%89.4mg

125 mgvs89.4 mg

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

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4.38%149mg

Potassium

34%1155mg

149 mgvs1155 mg

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

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34.8%19μg

Selenium

5.8%3.2μg

19 μgvs3.2 μg

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

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37%556mg

Sodium

0%0mg

556 mgvs0 mg

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

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10%1.1mg

Zinc

4.06%0.45mg

1.1 mgvs0.45 mg

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

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0.13%4.94g

Water

15%554g

4.94 gvs554 g

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

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Lets compare vitamin content per 300 calories of Dry Bread Crumbs vs Oranges:

Plain Grated Dry Bread Crumbs have 1.3 times more Vitamin B1, 2.8 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.8 times more Vitamin B5, 4.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 18.9 times more Vitamin E than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Plain Grated Dry Bread Crumbs as well as Raw Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Bread Crumbs vs Oranges:

Plain Grated Dry Bread Crumbs have 5.7 times more Iron, 4.4 times more Manganese, 1.4 times more Phosphorus, 6 times more Selenium, more Sodium and 2.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.8 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 7.8 times more Potassium and 112 times more Water than Plain Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 300 calories:

Plain Grated Dry Bread Crumbs have 5.3 times more Fat, 3.2 times more Omega 3, 12.4 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate, 12.7 times more Sugars and 4.5 times more Fiber than Plain Grated Dry Bread Crumbs .
Both Plain Grated Dry Bread Crumbs and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Plain Grated Dry Bread Crumbs as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry Bread Crumbs VS Bread SticksOrangesVS Bread SticksDry Bread Crumbs VS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Dry Bread Crumbs VS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry Bread Crumbs or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: