Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Oranges

Weight per 300 calories

White Reduced-calorie Bread

145g

Oranges

638g

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

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

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread

15%

10%

75%

Oranges

91%

300 kcal ▼

Macro Nutrients

White Reduced-calorie Breadvs 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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3.74%3.62g

Fat

0.79%0.77g

3.62 gvs0.77 g

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

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2.5%0.8g

Saturated Fat

0.3%0.096g

0.8 gvs0.096 g

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

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2.54%0.041g

Omega 3

2.8%0.045g

0.041 gvs0.045 g

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

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4.53%0.77g

Omega 6

0.68%0.11g

0.77 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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49.4%64.2g

Carbohydrate

57.7%75g

64.2 gvs75 g

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

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9.5%6.9g

Sugars

82.3%59.7g

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

6.9 gvs59.7 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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37%14g

Fiber

40.3%15.3g

14 gvs15.3 g

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

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22.5%12.6g

Protein

10.7%6g

12.6 gvs6 g

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

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Vitamins

White Reduced-calorie Breadvs 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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49.5%0.59mg

Vitamin B1

46.3%0.56mg

Thiamine

0.59 mgvs0.56 mg

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

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32.2%0.42mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.42 mgvs0.26 mg

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

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33%5.28mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.28 mgvs1.8 mg

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

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13.4%0.67mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.67 mgvs1.6 mg

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

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4.7%0.061mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.061 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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34.4%138μg

Vitamin B9

48%191μg

Folates and Folic Acid

138 μgvs191 μg

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

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17%0.41μg

Vitamin B12

0%0μg

Cobalamin

0.41 μgvs0 μg

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

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0.81%0.72mg

Vitamin C

377%340mg

Ascorbic acid

0.72 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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1.84%0.28mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.28 mgvs1.15 mg

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

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0.72%0.87μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.87 μgvs0 μg

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

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Minerals

White Reduced-calorie Breadvs Oranges

13.6%136mg

Calcium

25.5%255mg

136 mgvs255 mg

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

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53%0.48mg

Copper

32%0.29mg

0.48 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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57.8%4.62mg

Iron

7.98%0.64mg

4.62 mgvs0.64 mg

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

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7.94%33.3mg

Magnesium

15%64mg

33.3 mgvs64 mg

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

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24.6%0.57mg

Manganese

6.94%0.16mg

0.57 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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25%175mg

Phosphorus

12.8%89.4mg

175 mgvs89.4 mg

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

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3.24%110mg

Potassium

34%1155mg

110 mgvs1155 mg

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

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57%31.4μg

Selenium

5.8%3.2μg

31.4 μgvs3.2 μg

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

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46.3%694mg

Sodium

0%0mg

694 mgvs0 mg

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

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17.7%1.94mg

Zinc

4.06%0.45mg

1.94 mgvs0.45 mg

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

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1.7%62g

Water

15%554g

62 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 White Reduced-calorie Bread vs Oranges:

White Reduced-calorie Bread has 1.6 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.4 times more Vitamin B5, 6.3 times more Vitamin B6, 1.4 times more Vitamin B9, 468.6 times more Vitamin C and 4.2 times more Vitamin E than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both White Reduced-calorie Bread as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

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

White Reduced-calorie Bread has 1.7 times more Copper, 7.2 times more Iron, 3.6 times more Manganese, 2 times more Phosphorus, 9.9 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.9 times more Calcium, 1.9 times more Magnesium, 10.5 times more Potassium and 8.9 times more Water than White Reduced-calorie Bread.

Comparison of macro-nutrients per 300 calories:

White Reduced-calorie Bread has 4.7 times more Fat, 6.7 times more Omega 6 and 2.1 times more Protein than Raw Oranges.
While Raw Oranges contain 8.7 times more Sugars than White Reduced-calorie Bread.
Both White Reduced-calorie Bread and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both White Reduced-calorie Bread as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

White Reduced-calorie BreadVS Rice Bran BreadOrangesVS Rice Bran BreadWhite Reduced-calorie BreadVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories White Reduced-calorie BreadVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: