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

Weight per 300 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 97g
• Oranges with Peel: 476g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 4.9 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	12.7% 9.22g	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	0.47% 0.34g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.17% 3.5g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	14% 7.73g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.68% 0.48mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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	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

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	8.92% 0.08mg	30% 0.27mg	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	9.44% 0.75mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.77mg	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	17.4% 122mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Oranges with Peel contain 3.2 times more Vitamin B5 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

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

• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 71.8 times more Sodium and 1.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 4.2 times more Calcium, 3.4 times more Copper, 5 times more Iron, 1.6 times more Magnesium, 6 times more Potassium and 14.3 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Oranges with Peel contain similar levels of Phosphorus per 300 calories.
• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch lack sufficient amounts of Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 4.3 times more Fat and 1.2 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 6.2 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Oranges with Peel offer comparable quantities of Energy per 300 calories.