Comparing Nutrients in 1 pound Udi's, Gluten Free, Whole Grain Dinner Rolls VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oranges with Peel	Recommended Dietary Allowance
Energy	51.5% 1492kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	502% 8.04g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	54% 70.3g	130g per day for Men 19-50 years
Sugars	26.3% 19g	NA	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	4.5% 3.27g	NA	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	% 2.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	134% 51g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	96% 53.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42% 6.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Oranges with Peel	Recommended Dietary Allowance
Calcium	53.5% 535mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	28.7% 0.26mg	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	93% 7.44mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	333% 7.67mg	NA	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	151% 1057mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	153% 2300mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	3.67% 136g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Whole Grain Dinner Rolls VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Udi's, Gluten Free, Whole Grain Dinner Rolls versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oranges with Peel :

• 1 pound of Udi's, Gluten Free, Whole Grain Dinner Rolls has 3.8 times more Vitamin B1, 7.2 times more Vitamin B2 and 7.6 times more Vitamin B3 than Oranges with Peel .

Comparing minerals per 1 pound for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Oranges with Peel :

• 1 pound of Udi's, Gluten Free, Whole Grain Dinner Rolls has 1.7 times more Calcium, 4.5 times more Copper, 2.1 times more Iron, 6.9 times more Magnesium, 10.6 times more Phosphorus, 1.4 times more Potassium, 35.7 times more Selenium, 253.5 times more Sodium and 12.3 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.8 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Udi's, Gluten Free, Whole Grain Dinner Rolls has 5.2 times more Energy, 38.7 times more Fat, 39.5 times more Saturated Fat, 110.8 times more Omega 3, 71.5 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Fiber and 9.1 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6