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

Weight per 100 calories

• Schar, Gluten-Free, Classic White Rolls: 41.8g
• Oranges: 213g

Schar, Gluten-Free, Classic White Rolls have 5.1 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 - Schar, Gluten-Free, Classic White Rolls or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	19.2% 25g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	27.4% 20g	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	1.2% 0.86g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	9.8% 0.13mg	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	0.84% 3.35μg	16% 64μg	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	126% 113mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Oranges	Recommended Dietary Allowance
Calcium	7.53% 75.3mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	4.46% 0.04mg	10.6% 0.096mg	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	18.7% 1.5mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.44mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.77% 0.087mg	2.3% 0.053mg	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% 21mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	0.94% 31.8mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.3% 0.17μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	16.5% 248mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.13% 0.23mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	5% 185g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Classic White Rolls have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 8.2 times more Vitamin B6 and 19.1 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

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

• Schar, Gluten-Free, Classic White Rolls have 7 times more Iron, 1.6 times more Manganese, more Sodium and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Copper, 3.9 times more Magnesium, 1.4 times more Phosphorus, 12.1 times more Potassium, 6.4 times more Selenium and 10.5 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw Oranges have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Schar, Gluten-Free, Classic White Rolls have 4.3 times more Fat and 6.7 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 6.9 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.