Comparing Nutrients in 1 pound Navel Oranges VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Navel Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	7.66% 222kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	160% 208g	130g per day for Men 19-50 years
Sugars	53% 38.6g	22% 16g	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	14% 10.2g	6.3% 4.6g	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	% 8.94g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	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	25.7% 0.31mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	78.7% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	25.5% 0.33mg	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	38.6% 154μg	41% 163μg	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	298% 268mg	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	4.54% 0.68mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	19.5% 195mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	37.8% 0.34mg	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	7.37% 0.59mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	41.4% 0.95mg	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	15% 104mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.5% 390g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 1 pound of Navel Oranges has more Vitamin C than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 1 lb of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 5.5 times more Vitamin B1, 9.9 times more Vitamin B2, 6.5 times more Vitamin B3 and 4 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and White Gluten-free Bread made with rice flour, corn starch or tapioca provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• 1 pound of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 1 pound of Navel Oranges has 2.2 times more Potassium and 2 times more Water than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 1 lb of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 3.2 times more Calcium, 1.9 times more Copper, 20.2 times more Iron, 7.2 times more Manganese, 2.2 times more Phosphorus, 447 times more Sodium and 6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Magnesium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2.4 times more Sugars and 2.2 times more Fructose than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 1 lb of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 5.1 times more Energy, 34.9 times more Fat, 57.5 times more Saturated Fat, 21.6 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Fiber and 4.7 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in one pound.