Comparing Nutrients in 100 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Oranges with Peel

Weight per 100 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 32.4g
• Oranges with Peel: 159g

Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 4.9 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	19% 24.6g	130g per day for Men 19-50 years
Sugars	4.38% 3.17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.62% 0.45g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.17% 1.6g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.97% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.24% 0.029mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	2.66% 0.024mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.07% 0.25mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.56% 25mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	NA	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.53% 131g	3700g per day for Men 19-50 years

Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Oranges with Peel :

• 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.3 times more Vitamin B2 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 5.1 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 100 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Oranges with Peel :

• 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 52 times more Sodium than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 5.7 times more Calcium, 3.8 times more Copper, 5.2 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 7.8 times more Potassium and 12.5 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium and Potassium
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 6.3 times more Fat, 10.6 times more Omega 3 and 7.3 times more Omega 6 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate and 4.5 times more Fiber than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Oranges with Peel offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6