Comparing Nutrients in 14 ounces Schar, Gluten-Free, Classic White Rolls VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Navel Oranges	Recommended Dietary Allowance
Energy	32.7% 949kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	37.6% 27.3g	46.5% 33.7g	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	11.3% 8.18g	12.3% 8.93g	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	% 8.26g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 17g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	23% 8.73g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Navel 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	203% 2.44mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24% 0.31mg	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	7.94% 31.8μg	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	71.4% 714mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	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	177% 14mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	5% 0.12mg	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	28.3% 198mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.5% 167g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Schar, Gluten-Free, Classic White Rolls vs Navel Oranges:

• Schar, Gluten-Free, Classic White Rolls have 9 times more Vitamin B1, 9.4 times more Vitamin B2 and 9.1 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 14 ounces for Schar, Gluten-Free, Classic White Rolls vs Navel Oranges:

• Schar, Gluten-Free, Classic White Rolls have 4.2 times more Calcium, 2.5 times more Copper, 27.5 times more Iron, 7.1 times more Manganese, 2.2 times more Phosphorus, 593 times more Sodium and 7 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Potassium and 2 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw Navel Oranges have similar amounts of Magnesium per 14 oz.
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Navel Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Classic White Rolls have 4.9 times more Energy, 17.7 times more Fat, 2.2 times more Omega 3, 26.6 times more Omega 6, 4 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Schar, Gluten-Free, Classic White Rolls and Raw Navel Oranges have similar amounts of Sugars and Fructose per 14 oz.
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.