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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Valencia Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	7.66% 222kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	13% 9.34g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	61% 23g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	110% 17.6mg	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	22% 0.29mg	13% 0.17mg	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	44.2% 177μg	9.07% 36.3μg	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	244% 220mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	18% 181mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	48.4% 0.44mg	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	5.1% 0.41mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	41% 0.94mg	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	11% 77mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10.6% 392g	5.15% 191g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb 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 pound of Valencia Oranges vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 pound of Valencia Oranges has 1.7 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 7.1 times more Vitamin B1, 12 times more Vitamin B2 and 14.1 times more Vitamin B3 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin C
• Both Raw Valencia 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 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 2.4 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 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 4.5 times more Calcium, 2.6 times more Copper, 39.7 times more Iron, 1.3 times more Magnesium, 9 times more Manganese, 2.9 times more Phosphorus, more Sodium and 9.3 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 4.9 times more Energy, 8.8 times more Fat, 13.9 times more Omega 6, 4.2 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia 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 pound.