Comparing Nutrients in 300 calories Andrea's, Gluten Free Soft Dinner Roll VS Valencia Oranges

Weight per 300 calories

• Andrea's, Gluten Free Soft Dinner Roll: 117g
• Valencia Oranges: 612g

Andrea's, Gluten Free Soft Dinner Roll has 5.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Andrea's, Gluten Free Soft Dinner Roll or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	NA	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	56% 72.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.48g	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	2.5% 1.8g	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	% 1.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.9% 3.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	29.7% 0.39mg	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	9.05% 36μg	59.7% 239μg	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	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.05% 0.61mg	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

	Andrea's, Gluten Free Soft Dinner Roll	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.8% 48mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	25% 0.23mg	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	13% 1.04mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	6.12% 0.14mg	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	21.3% 149mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	5.66% 193mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	NA	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.17% 0.9mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	1.4% 52g	14.3% 529g	3700g per day for Men 19-50 years

Andrea's, Gluten Free Soft Dinner Roll VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Andrea's, Gluten Free Soft Dinner Roll or Valencia Oranges?

Lets compare vitamin content per 300 calories of Andrea's, Gluten Free Soft Dinner Roll vs Valencia Oranges:

• 300 kcal of Raw Valencia Oranges contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B6 and 6.6 times more Vitamin B9 than Andrea's, Gluten Free Soft Dinner Roll.

Comparing minerals per 300 calories for Andrea's, Gluten Free Soft Dinner Roll vs Valencia Oranges:

• 300 calories of Andrea's, Gluten Free Soft Dinner Roll have 1.9 times more Iron, 5.6 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.4 times more Zinc than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 5.1 times more Calcium, 1.7 times more Copper, 5.7 times more Potassium and 10.2 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Valencia Oranges contain similar levels of Magnesium per 300 calories.
• 300 calories of Andrea's, Gluten Free Soft Dinner Roll lack sufficient amounts of Calcium and Potassium
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Andrea's, Gluten Free Soft Dinner Roll have 5.2 times more Fat than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 1.5 times more Carbohydrate and 4.5 times more Fiber than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Valencia Oranges offer comparable quantities of Energy and Protein per 300 calories.