Comparing Nutrients in 300 calories Oranges with Peel VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 300 calories

• Oranges with Peel: 476g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.1 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Oranges with Peel	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	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	56.4% 21.4g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	NA	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	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

	Oranges with Peel	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	NA	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% 105mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.4% 52g	3700g per day for Men 19-50 years

Oranges With Peel VS Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Sorghum Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 300 calories of Oranges with Peel have 1.6 times more Vitamin B1, 2.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 300 calories for Oranges with Peel vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 300 calories of Oranges with Peel have 7 times more Calcium, 2.1 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 4.8 times more Potassium and 7.5 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 300 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.4 times more Phosphorus, 3.2 times more Selenium, 66.7 times more Sodium and 1.7 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.6 times more Carbohydrate and 6.3 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 300 kcal of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 6.7 times more Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Energy and Protein per 300 calories.