Comparing Nutrients in 500 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Oranges with Peel

Weight per 500 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 162g
• Oranges with Peel: 794g

Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 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 500 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	95% 123g	130g per day for Men 19-50 years
Sugars	22% 16g	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	3.1% 2.25g	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	21% 7.93g	94% 35.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.7% 97mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	50.3% 0.45mg	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	15.4% 1.23mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	17.8% 125mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	17.7% 653g	3700g per day for Men 19-50 years

Whole Grain Gluten-free Bread Made With Tapioca Starch And Brown Rice Flour VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Oranges with Peel :

• 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.3 times more Vitamin B2 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 5.1 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 500 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Oranges with Peel :

• 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 52 times more Sodium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 5.7 times more Calcium, 3.8 times more Copper, 5.2 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 7.8 times more Potassium and 12.5 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour lack sufficient amounts of Calcium and Potassium
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 6.3 times more Fat, 10.6 times more Omega 3 and 7.3 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate and 4.5 times more Fiber than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Oranges with Peel offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6