Comparing Nutrients in 1 kilogram Valencia Oranges VS Andrea's, Gluten Free Soft Dinner Roll

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Valencia Oranges	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	17% 490kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	310% 402g	130g per day for Men 19-50 years
Sugars	NA	41% 30g	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	21.4% 15.5g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	76.3% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	108% 1.4mg	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	98% 390μg	77.5% 310μg	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	539% 485mg	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	NA	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	40% 400mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	123% 1.1mg	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	11.3% 0.9mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	292% 6.7mg	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	24.3% 170mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	NA	167% 92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	12% 446g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Andrea's, Gluten Free Soft Dinner Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Andrea's, Gluten Free Soft Dinner Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 kilogram of Valencia Oranges has 1.3 times more Vitamin B9 than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 2.9 times more Vitamin B1 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 1 kilogram for Valencia Oranges vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 kilogram of Valencia Oranges has 1.9 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 3 times more Copper, 9.9 times more Iron, 4.2 times more Magnesium, 29.2 times more Manganese, 7.5 times more Phosphorus, more Sodium and 12.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Andrea's, Gluten Free Soft Dinner Roll contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 5.2 times more Energy, 27.3 times more Fat, 3.4 times more Carbohydrate and 5.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Andrea's, Gluten Free Soft Dinner Roll offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein