Comparing Nutrients in 14 ounces Valencia Oranges VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Valencia Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	6.7% 194kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	140% 182g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	5.53% 4g	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	% 3.93g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	45% 17g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	22.3% 0.29mg	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	38.7% 155μg	35.7% 143μg	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	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	16% 159mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	33% 0.3mg	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	4.47% 0.36mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	36.2% 0.83mg	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	9.64% 67.5mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.26% 343g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 14 ounces of Valencia Oranges have more Vitamin C than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 14 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 4.3 times more Vitamin B1, 12.6 times more Vitamin B2 and 10.1 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and White Gluten-free Bread made with rice flour, corn starch or tapioca provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 14 ounces of Valencia Oranges have 2.4 times more Potassium and 2 times more Water than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 14 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 3.5 times more Calcium, 2 times more Copper, 29.2 times more Iron, 9.1 times more Manganese, 3 times more Phosphorus, more Sodium and 8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 5.1 times more Energy, 17.5 times more Fat, 27.9 times more Saturated Fat, 11.3 times more Omega 6, 3.9 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in 14 ounces.