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

Weight per 300 calories

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

Andrea's, Gluten Free Soft Dinner Roll has 5.2 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 300 calories of Valencia Oranges have 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 Valencia Oranges vs Andrea's, Gluten Free Soft Dinner Roll:

• 300 calories of Valencia Oranges have 5.1 times more Calcium, 1.7 times more Copper, 1.2 times more Magnesium, 5.7 times more Potassium and 10.2 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• While 300 kcal of Andrea's, Gluten Free Soft Dinner Roll contain 1.9 times more Iron, 5.6 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.4 times more Zinc than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Andrea's, Gluten Free Soft Dinner Roll lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

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