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

Weight per 300 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 126g
• Oranges with Peel: 476g

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 3.8 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	56.8% 74g	130g per day for Men 19-50 years
Sugars	12% 8.62g	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	3.57% 2.6g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	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	2.5% 10μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	376% 338mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oranges with Peel	Recommended Dietary Allowance
Calcium	22.6% 226mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	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	56% 4.5mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	8.97% 62.8mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	10.6% 392g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 9.5 times more Vitamin B6, 14.2 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 78.2 times more Sodium and 1.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Calcium, 2.3 times more Copper, 4.1 times more Magnesium, 1.7 times more Phosphorus, 9.8 times more Potassium, 6.6 times more Selenium and 7.4 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Oranges with Peel have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.3 times more Fat and 3.7 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3 times more Omega 3, 3.3 times more Fiber and 1.5 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.