Comparing Nutrients in 300 calories Wheat Reduced-calorie BreadVS Valencia Oranges

Weight per 300 calories

Wheat Reduced-calorie Bread

138g

Valencia Oranges

612g

Wheat Reduced-calorie Bread has 4.4 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Wheat Reduced-calorie Bread

21%

11%

68%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Wheat Reduced-calorie Breadvs Valencia 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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4.16%4.04g

Fat

1.9%1.84g

4.04 gvs1.84 g

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

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3.63%1.16g

Saturated Fat

0.67%0.21g

1.16 gvs0.21 g

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

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7.6%0.12g

Omega 3

6.12%0.098g

0.12 gvs0.098 g

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

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8.95%1.52g

Omega 6

1.6%0.27g

1.52 gvs0.27 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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45%58.7g

Carbohydrate

56%72.8g

58.7 gvs72.8 g

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

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7.07%5.13g

Sugars

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

5.13 gvsNA g

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

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3.1%2.24g

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]

2.24 gvsNA g

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

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%1.3g

Glucose

1.3 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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40.4%15.3g

Fiber

40.3%15.3g

15.3 gvs15.3 g

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

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33%18.4g

Protein

11.4%6.37g

18.4 gvs6.37 g

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

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Vitamins

Wheat Reduced-calorie Breadvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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40.3%0.48mg

Vitamin B1

44.4%0.53mg

Thiamine

0.48 mgvs0.53 mg

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

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15%0.19mg

Vitamin B2

19%0.24mg

Riboflavin

0.19 mgvs0.24 mg

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

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32.7%5.23mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

5.23 mgvs1.68 mg

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

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Vitamin B5

30.6%1.53mg

Pantothenic acid

NA mgvs1.53 mg

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

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6.4%0.083mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.083 mgvs0.39 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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31.5%126μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

126 μgvs239 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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0.15%0.14mg

Vitamin C

330%297mg

Ascorbic acid

0.14 mgvs297 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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2.2%0.33mg

Vitamin E

Tocopherols and Tocotrienols

0.33 mgvsNA mg

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

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0.23%0.28μg

Vitamin K

Phytomenadione or phylloquinone

0.28 μgvsNA μg

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

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Minerals

Wheat Reduced-calorie Breadvs Valencia Oranges

22.5%225mg

Calcium

24.5%245mg

225 mgvs245 mg

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

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26.3%0.24mg

Copper

25%0.23mg

0.24 mgvs0.23 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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50.3%4.02mg

Iron

6.9%0.55mg

4.02 mgvs0.55 mg

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

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14%59.4mg

Magnesium

14.6%61.2mg

59.4 mgvs61.2 mg

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

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72.7%1.67mg

Manganese

6.12%0.14mg

1.67 mgvs0.14 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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29.4%206mg

Phosphorus

15%104mg

206 mgvs104 mg

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

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6.1%207mg

Potassium

32.2%1096mg

207 mgvs1096 mg

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

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76.4%42μg

Selenium

42 μgvsNA μg

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

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30.6%459mg

Sodium

0%0mg

459 mgvs0 mg

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

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17%1.87mg

Zinc

3.34%0.37mg

1.87 mgvs0.37 mg

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

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1.48%54.7g

Water

14.3%529g

54.7 gvs529 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 Wheat Reduced-calorie Bread vs Valencia Oranges:

Wheat Reduced-calorie Bread has 3.1 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 4.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 2147.9 times more Vitamin C than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Reduced-calorie Bread vs Valencia Oranges:

Wheat Reduced-calorie Bread has 7.3 times more Iron, 11.9 times more Manganese, 2 times more Phosphorus, more Sodium and 5.1 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.3 times more Potassium and 9.7 times more Water than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Valencia Oranges have similar amounts of Calcium, Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Wheat Reduced-calorie Bread has 2.2 times more Fat, 5.4 times more Saturated Fat, 1.2 times more Omega 3, 5.6 times more Omega 6 and 2.9 times more Protein than Raw Valencia Oranges.
Both Wheat Reduced-calorie Bread and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wheat Reduced-calorie BreadVS White Reduced-calorie BreadValencia OrangesVS White Reduced-calorie BreadWheat Reduced-calorie BreadVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Wheat Reduced-calorie BreadVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: