Comparing Nutrients in 1 pound 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	7.66% 222kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	140% 183g	130g per day for Men 19-50 years
Sugars	53% 38.6g	18.6% 13.5g	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	9.7% 7.03g	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	% 5.67g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	45.8% 25.6g	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	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	NA	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	49% 0.64mg	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	35% 141μg	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	298% 268mg	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	4.54% 0.68mg	15.7% 2.36mg	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	19.5% 195mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	56% 0.5mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	132% 3.04mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	5.47% 202g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.