Comparing Nutrients in 14 ounces White Gluten-Free Bread made with tapioca starch and brown rice flour VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Valencia Oranges	Recommended Dietary Allowance
Energy	40.8% 1183kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	36.3% 47g	130g per day for Men 19-50 years
Sugars	62% 45g	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	8.43% 6.1g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	26% 9.92g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	19.2% 0.25mg	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	19% 75.4μg	38.7% 155μg	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	214% 192mg	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	42.6% 6.4mg	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

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	23.4% 234mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	16.3% 0.15mg	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	26.3% 2.1mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	3.97% 0.091mg	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	39.7% 278mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	NA	55μg per day for Men 19-50 years
Sodium	136% 2044mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 134g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Valencia Oranges:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 14 ounces for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Valencia Oranges:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 1.5 times more Calcium, 1.4 times more Copper, 5.9 times more Iron, 2.5 times more Magnesium, 19.1 times more Manganese, 4.1 times more Phosphorus, more Sodium and 8.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Potassium and 2.6 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 14 ounces:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 6.1 times more Energy, 26.7 times more Fat, 18 times more Saturated Fat, 32.5 times more Omega 3, 32.4 times more Omega 6, 4.3 times more Carbohydrate, 2.2 times more Fiber and 5.2 times more Protein than Raw Valencia Oranges.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.