Comparing Nutrients in 1 kilogram White Gluten-free Bread made with rice flour, corn starch or tapioca VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Navel Oranges	7%	2%	91%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Navel Oranges	Recommended Dietary Allowance
Energy	85.5% 2480kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.77g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	352% 458g	96% 125g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	117% 85g	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	14% 10g	31% 22.5g	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	% 9.9g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	113% 43g	58% 22g	38g per day for Men 19-50 years
Protein	77% 43g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	313% 3.75mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	388% 5.05mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	60.8% 0.79mg	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	90% 360μg	85% 340μg	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	0% 0mg	657% 591mg	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	40% 6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Navel Oranges	Recommended Dietary Allowance
Calcium	138% 1380mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	43.3% 0.39mg	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	329% 26.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	12.6% 0.29mg	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	73% 510mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	11.6% 430g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Navel Oranges:

• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca has 5.5 times more Vitamin B1, 9.9 times more Vitamin B2, 6.5 times more Vitamin B3 and 4 times more Vitamin E than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains more Vitamin C than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Navel Oranges provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Navel Oranges:

• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca has 3.2 times more Calcium, 1.9 times more Copper, 20.2 times more Iron, 7.2 times more Manganese, 2.2 times more Phosphorus, 447 times more Sodium and 6 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.2 times more Potassium and 2 times more Water than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Navel Oranges contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Raw Navel Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca has 5.1 times more Energy, 34.9 times more Fat, 57.5 times more Saturated Fat, 21.6 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Fiber and 4.7 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.4 times more Sugars and 2.2 times more Fructose than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in one kilogram.