Comparing Nutrients in 1 pound 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	48.3% 1402kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	42% 7.1g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	43.8% 57g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	53% 38.6g	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	8.7% 6.3g	14% 10.2g	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	% 7.3g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	58.7% 33g	7.37% 4.13g	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	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	27.2% 272mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	19.7% 0.18mg	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	43% 3.45mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	5.7% 0.13mg	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	50% 349mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	154% 2313mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	3.97% 147g	10.5% 390g	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 lb

Compare the macro and micronutrient content in 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Navel Oranges:

• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein