Comparing Nutrients in 100 calories Wheat Reduced-calorie BreadVS Oranges

Weight per 100 calories

Wheat Reduced-calorie Bread

46g

Oranges

213g

Wheat Reduced-calorie Bread has 4.6 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 100 calories - Wheat Reduced-calorie Bread or Oranges?

Macros Ratio

Protein Fat Carbs

Wheat Reduced-calorie Bread

21%

11%

68%

Oranges

91%

100 kcal ▼

Macro Nutrients

Wheat Reduced-calorie 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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1.4%1.35g

Fat

0.26%0.26g

1.35 gvs0.26 g

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

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1.2%0.39g

Saturated Fat

0.1%0.032g

0.39 gvs0.032 g

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

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2.53%0.041g

Omega 3

0.93%0.015g

0.041 gvs0.015 g

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

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3%0.51g

Omega 6

0.23%0.038g

0.51 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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15%19.6g

Carbohydrate

19.2%25g

19.6 gvs25 g

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

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2.36%1.7g

Sugars

27.4%20g

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

1.7 gvs20 g

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

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1.03%0.75g

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]

0.75 gvsNA g

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

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%0.44g

Glucose

0.44 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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13.5%5.1g

Fiber

13.4%5.1g

5.1 gvs5.1 g

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

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11%6.14g

Protein

3.57%2g

6.14 gvs2 g

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

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Vitamins

Wheat Reduced-calorie 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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13.4%0.16mg

Vitamin B1

15.4%0.19mg

Thiamine

0.16 mgvs0.19 mg

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

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4.96%0.065mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.065 mgvs0.085 mg

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

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11%1.74mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.74 mgvs0.6 mg

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

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Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 mg

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

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2.13%0.028mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.028 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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10.5%42μg

Vitamin B9

16%64μg

Folates and Folic Acid

42 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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0.051%0.046mg

Vitamin C

126%113mg

Ascorbic acid

0.046 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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0.74%0.11mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.11 mgvs0.38 mg

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

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0.077%0.092μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.092 μgvs0 μg

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

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Minerals

Wheat Reduced-calorie Breadvs Oranges

7.5%75mg

Calcium

8.5%85mg

75 mgvs85 mg

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

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8.76%0.079mg

Copper

10.6%0.096mg

0.079 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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16.8%1.34mg

Iron

2.66%0.21mg

1.34 mgvs0.21 mg

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

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4.7%20mg

Magnesium

5.07%21.3mg

20 mgvs21.3 mg

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

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24.2%0.56mg

Manganese

2.3%0.053mg

0.56 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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9.8%68.7mg

Phosphorus

4.26%29.8mg

68.7 mgvs29.8 mg

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

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2.03%69mg

Potassium

11.3%385mg

69 mgvs385 mg

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

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25.5%14μg

Selenium

1.93%1.06μg

14 μgvs1.06 μg

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

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10%153mg

Sodium

0%0mg

153 mgvs0 mg

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

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5.66%0.62mg

Zinc

1.35%0.15mg

0.62 mgvs0.15 mg

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

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0.49%18.2g

Water

5%185g

18.2 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 Wheat Reduced-calorie Bread vs Oranges:

Wheat Reduced-calorie Bread has 2.9 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 4.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2456.3 times more Vitamin C and 3.5 times more Vitamin E than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Wheat Reduced-calorie Bread vs Oranges:

Wheat Reduced-calorie Bread has 6.3 times more Iron, 10.5 times more Manganese, 2.3 times more Phosphorus, 13.2 times more Selenium, more Sodium and 4.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 5.6 times more Potassium and 10.1 times more Water than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Oranges have similar amounts of Calcium, Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Wheat Reduced-calorie Bread has 5.3 times more Fat, 12.1 times more Saturated Fat, 2.7 times more Omega 3, 13.2 times more Omega 6 and 3.1 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate and 11.6 times more Sugars than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Oranges have similar amounts of Energy and Fiber per 100 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Wheat Reduced-calorie BreadVS White Reduced-calorie BreadOrangesVS White Reduced-calorie BreadWheat Reduced-calorie BreadVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Wheat Reduced-calorie BreadVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Wheat Reduced-calorie Bread or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: