Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Navel Oranges	Recommended Dietary Allowance
Energy	107% 3090kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	96% 125g	130g per day for Men 19-50 years
Sugars	135% 98g	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	19% 14g	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	% 16g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	129% 49g	58% 22g	38g per day for Men 19-50 years
Protein	129% 72.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	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	69.2% 0.9mg	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	NA	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Navel Oranges	Recommended Dietary Allowance
Calcium	60% 600mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	95% 7.6mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	110% 770mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	8.75% 324g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Navel Oranges:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 2.6 times more Vitamin B1, 6.3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Navel Oranges.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Navel Oranges provide similar amounts of Vitamin B6 per one kilogram.

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Navel Oranges:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.4 times more Calcium, 1.9 times more Copper, 5.8 times more Iron, 2.8 times more Magnesium, 17.4 times more Manganese, 3.3 times more Phosphorus, 510 times more Sodium and 7.3 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.3 times more Potassium and 2.7 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 6.3 times more Energy, 62.3 times more Fat, 92.8 times more Omega 3, 68.2 times more Omega 6, 3.9 times more Carbohydrate, 2.2 times more Fiber and 8 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.6 times more Fructose than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Navel Oranges offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein