Comparing Nutrients in 100 calories Valencia Oranges VS Schar, Gluten-Free, Classic White Rolls

Weight per 100 calories

• Valencia Oranges: 204g
• Schar, Gluten-Free, Classic White Rolls: 41.8g

Schar, Gluten-Free, Classic White Rolls have 4.9 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Schar, Gluten-Free, Classic White Rolls?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Valencia Oranges	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	3.96% 2.87g	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	NA	1.2% 0.86g	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	NA	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	1.2% 0.015mg	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	20% 79.6μg	0.84% 3.35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Valencia Oranges	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.53% 75.3mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	4.46% 0.04mg	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	2.3% 0.18mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	1.3% 5.44mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	3.77% 0.087mg	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	4.96% 34.7mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	0.94% 31.8mg	3400mg per day for Men 19-50 years
Selenium	NA	0.3% 0.17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.13% 0.23mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.47% 17.6g	3700g per day for Men 19-50 years

Valencia Oranges VS Schar, Gluten-Free, Classic White Rolls Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Schar, Gluten-Free, Classic White Rolls?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Schar, Gluten-Free, Classic White Rolls:

• 100 calories of Valencia Oranges have 8.3 times more Vitamin B6 and 23.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 100 kcal of Schar, Gluten-Free, Classic White Rolls contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Valencia Oranges.
• 100 calories of Schar, Gluten-Free, Classic White Rolls have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 100 calories for Valencia Oranges vs Schar, Gluten-Free, Classic White Rolls:

• 100 calories of Valencia Oranges have 1.9 times more Copper, 3.8 times more Magnesium, 1.7 times more Phosphorus, 11.5 times more Potassium and 10 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 100 kcal of Schar, Gluten-Free, Classic White Rolls contain 8.1 times more Iron, 1.8 times more Manganese, more Sodium and 1.9 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Schar, Gluten-Free, Classic White Rolls contain similar levels of Calcium per 100 calories.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc
• 100 calories of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 3.9 times more Omega 3, 2.4 times more Fiber and 1.5 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Valencia Oranges and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 6 in 100 calories.