Comparing Nutrients in 14 ounces Navel Oranges VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Navel Oranges	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	6.7% 194kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	38% 6.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	161% 210g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	45.8% 33g	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	12.3% 8.93g	27% 19.4g	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	% 7.8g	% 13.7g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	33.7% 135μg	NA	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	261% 235mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	17% 171mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	17% 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	6.45% 0.52mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	30% 0.69mg	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	13% 91mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	140% 2096mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.22% 341g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of White Gluten-Free Bread made with potato extract, rice starch, and rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• Both Raw Navel Oranges and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Navel Oranges vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• 14 ounces of Navel Oranges have 1.8 times more Calcium, 1.8 times more Potassium and 2.7 times more Water than White Gluten-Free Bread made with potato extract, rice starch, and rice flour.
• While 14 oz of White gluten-free Bread made with potato extract, rice starch, and rice flour contain 5.8 times more Iron, 6 times more Manganese, 1.6 times more Phosphorus, 528 times more Sodium and 3.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Gluten-Free Bread made with potato extract, rice starch, and rice flour contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Navel 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 potato extract, rice starch, and rice flour contain 6.5 times more Energy, 71.3 times more Fat, 64.8 times more Omega 3, 70.6 times more Omega 6, 4.2 times more Carbohydrate, 2.2 times more Fructose, 1.6 times more Fiber and 3.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and White Gluten-Free Bread made with potato extract, rice starch, and rice flour offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein