Comparing Nutrients in 100 calories Oranges with Peel VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Weight per 100 calories

• Oranges with Peel: 159g
• White Gluten-free Bread made with rice flour, corn starch or tapioca: 40.3g

White Gluten-free Bread made with rice flour, corn starch, and/or tapioca has 3.9 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Oranges with Peel	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	14% 18.5g	130g per day for Men 19-50 years
Sugars	NA	1.96% 1.42g	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	0.56% 0.41g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	4.56% 1.73g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	2.26% 0.029mg	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	12% 47.6μg	3.63% 14.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.1% 0.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	11% 111mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	3.36% 0.03mg	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	16% 1.27mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	1.15% 4.84mg	420mg per day for Men 19-50 years
Manganese	NA	3.7% 0.085mg	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	5% 35mg	2.94% 20.6mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	0.89% 30.2mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0.29% 0.16μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.47% 17.3g	3700g per day for Men 19-50 years

Oranges With Peel VS White Gluten-free Bread Made With Rice Flour, Corn Starch Or Tapioca Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or White Gluten-free Bread made with rice flour, corn starch or tapioca?

Lets compare vitamin content per 100 calories of Oranges with Peel vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 100 calories of Oranges with Peel have more Vitamin A, 5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 2.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and White Gluten-free Bread made with rice flour, corn starch or tapioca provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 100 calories of Oranges with Peel have 2 times more Calcium, 3 times more Copper, 4.6 times more Magnesium, 1.7 times more Phosphorus, 10.3 times more Potassium, 6.9 times more Selenium and 7.5 times more Water than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 56.8 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Iron per 100 calories.
• 100 calories of White Gluten-free Bread made with rice flour, corn starch or tapioca lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Raw Oranges with Peel as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.3 times more Carbohydrate and 4.1 times more Fiber than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 100 kcal of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 4.4 times more Fat than Raw Oranges with Peel .
• Both Oranges with Peel and White Gluten-free Bread made with rice flour, corn starch or tapioca offer comparable quantities of Energy and Protein per 100 calories.
• Both Raw Oranges with Peel as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.