Comparing Nutrients in 1 kilogram Florida Oranges VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Florida Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	16% 460kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	388% 505g	130g per day for Men 19-50 years
Sugars	126% 91g	95% 68.7g	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	NA	28.4% 20.6g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	134% 51g	38g per day for Men 19-50 years
Protein	12.5% 7g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	513% 6.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	369% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	242% 38.8mg	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	39.2% 0.51mg	28.5% 0.37mg	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	42.5% 170μg	20% 80μg	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	500% 450mg	0% 0mg	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	12% 1.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	43% 430mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	107% 0.96mg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	90% 2.07mg	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	17% 120mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	395% 5930mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 kilogram of Florida Oranges has 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 6.2 times more Vitamin B1, 12 times more Vitamin B2 and 9.7 times more Vitamin B3 than Raw Florida Oranges.
• 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 kilogram of Florida Oranges has 2.2 times more Potassium and 2.1 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 4.2 times more Calcium, 2.5 times more Copper, 39.7 times more Iron, 1.3 times more Magnesium, 8.6 times more Manganese, 4.2 times more Phosphorus, more Sodium and 7 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.3 times more Sugars than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 kg of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 5.2 times more Energy, 12.6 times more Fat, 19.7 times more Omega 6, 4.4 times more Carbohydrate, 2.1 times more Fiber and 4.8 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 in one kilogram.