Comparing Nutrients in 100 calories Bread, white, commercially prepared, toastedVS Oranges

Weight per 100 calories

Bread, white, commercially prepared, toasted

34.5g

Oranges

213g

Bread, white, commercially prepared, toasted has 6.2 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 - Bread, white, commercially prepared, toasted or Oranges?

Macros Ratio

Protein Fat Carbs

Bread, white, commercially prepared, toasted

12%

76%

Oranges

91%

100 kcal ▼

Macro Nutrients

Bread, white, commercially prepared, toastedvs 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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1.42%1.38g

Fat

0.26%0.26g

1.38 gvs0.26 g

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

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0.82%0.26g

Saturated Fat

0.1%0.032g

0.26 gvs0.032 g

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

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4.74%0.076g

Omega 3

0.93%0.015g

0.076 gvs0.015 g

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

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3.8%0.64g

Omega 6

0.23%0.038g

0.64 gvs0.038 g

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

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0.12%0.34mg

Cholesterol

0%0mg

0.34 mgvs0 mg

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

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14.5%18.8g

Carbohydrate

19.2%25g

18.8 gvs25 g

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

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2.95%2.14g

Sugars

27.4%20g

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

2.14 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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2.63%1g

Fiber

13.4%5.1g

1 gvs5.1 g

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

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5.54%3.1g

Protein

3.57%2g

3.1 gvs2 g

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

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Vitamins

Bread, white, commercially prepared, toastedvs 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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12%0.14mg

Vitamin B1

15.4%0.19mg

Thiamine

0.14 mgvs0.19 mg

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

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8.94%0.12mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.12 mgvs0.085 mg

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

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8.46%1.35mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs0.6 mg

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

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1.9%0.096mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.096 mgvs0.53 mg

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

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1.67%0.022mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.022 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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8.97%36μg

Vitamin B9

16%64μg

Folates and Folic Acid

36 μgvs64 μg

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

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0.29%0.007μg

Vitamin B12

0%0μg

Cobalamin

0.007 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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0.55%0.083mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.083 mgvs0.38 mg

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

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0.98%1.17μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.17 μgvs0 μg

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

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Minerals

Bread, white, commercially prepared, toastedvs Oranges

4.1%41mg

Calcium

8.5%85mg

41 mgvs85 mg

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

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5.3%0.048mg

Copper

10.6%0.096mg

0.048 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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14.4%1.15mg

Iron

2.66%0.21mg

1.15 mgvs0.21 mg

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

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2.13%8.97mg

Magnesium

5.07%21.3mg

8.97 mgvs21.3 mg

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

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6.3%0.15mg

Manganese

2.3%0.053mg

0.15 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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5.07%35.5mg

Phosphorus

4.26%29.8mg

35.5 mgvs29.8 mg

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

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1.33%45mg

Potassium

11.3%385mg

45 mgvs385 mg

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

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19.4%10.7μg

Selenium

1.93%1.06μg

10.7 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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2.13%0.23mg

Zinc

1.35%0.15mg

0.23 mgvs0.15 mg

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

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0.28%10.5g

Water

5%185g

10.5 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 Bread, white, commercially prepared, toasted vs Oranges:

Bread, white, commercially prepared, toasted has 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 5.5 times more Vitamin B5, 5.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin E than Bread, white, commercially prepared, toasted.
Both Bread, white, commercially prepared, toasted 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 Bread, white, commercially prepared, toasted vs Oranges:

Bread, white, commercially prepared, toasted has 5.4 times more Iron, 2.7 times more Manganese, 10 times more Selenium, more Sodium and 1.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.1 times more Calcium, 2 times more Copper, 2.4 times more Magnesium, 8.5 times more Potassium and 17.6 times more Water than Bread, white, commercially prepared, toasted.
Both Bread, white, commercially prepared, toasted and Raw Oranges have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Bread, white, commercially prepared, toasted has 5.4 times more Fat, 5.1 times more Omega 3, 16.8 times more Omega 6 and 1.6 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate, 9.3 times more Sugars and 5.1 times more Fiber than Bread, white, commercially prepared, toasted.
Both Bread, white, commercially prepared, toasted and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Bread, white, commercially prepared, toasted as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Bread, white, commercially prepared, toastedVS Commercial Whole-wheat BreadOrangesVS Commercial Whole-wheat BreadBread, white, commercially prepared, toastedVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Bread, white, commercially prepared, toastedVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Bread, white, commercially prepared, toasted or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: