Comparing Nutrients in 1 pound Oranges VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Oranges	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	7.35% 213kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	178% 232g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	70.7% 51.3g	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	9.63% 7g	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	% 7.53g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	65.7% 25g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33% 0.43mg	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	34% 136μg	21.5% 86μg	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	268% 241mg	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	5.44% 0.82mg	48.7% 7.3mg	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

	Oranges	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	18% 181mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	26.7% 0.24mg	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	5.67% 0.45mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	86.6% 2mg	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	9.07% 63.5mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• Raw Oranges have 1.6 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While White Gluten-Free Bread made with tapioca starch and brown rice flour contains 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 5 times more Vitamin B3, 1.6 times more Vitamin B6 and 8.9 times more Vitamin E than Raw Oranges.

Comparing minerals per 1 pound for Oranges vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• Raw Oranges have 1.7 times more Potassium and 2.6 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While White Gluten-Free Bread made with tapioca starch and brown rice flour contains 1.5 times more Calcium, 5.3 times more Iron, 2.5 times more Magnesium, 17.6 times more Manganese, 5 times more Phosphorus, 22 times more Selenium, more Sodium and 7.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and White Gluten-Free Bread made with tapioca starch and brown rice flour have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• White Gluten-Free Bread made with tapioca starch and brown rice flour contains 6.3 times more Energy, 66.8 times more Fat, 41.9 times more Saturated Fat, 74.3 times more Omega 3, 79.3 times more Omega 6, 4.4 times more Carbohydrate, 2.3 times more Fiber and 5.7 times more Protein than Raw Oranges.
• Both Raw Oranges and White Gluten-Free Bread made with tapioca starch and brown rice flour have similar amounts of Sugars per 1 lb.
• Both Raw Oranges as well as White Gluten-Free Bread made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 1 lb.