Comparing Nutrients in 1 kilogram Navel Oranges VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Navel Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	17% 490kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	310% 402g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	43% 430mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	12% 446g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3.7 times more Vitamin B1, 1.8 times more Vitamin B6 and 3.5 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Raw Navel Oranges have 1.9 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.8 times more Copper, 6.8 times more Iron, 3.8 times more Magnesium, 23.1 times more Manganese, 5.6 times more Phosphorus, more Selenium, 544 times more Sodium and 9.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 2.9 times more Sugars and 1.5 times more Fructose than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 5.2 times more Energy, 54.7 times more Fat, 3.2 times more Carbohydrate, 1.3 times more Fiber and 6.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 1 kg.