Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Navel Oranges

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 195g
• Navel Oranges: 1020g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.2 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.2% 78.3g	98% 128g	130g per day for Men 19-50 years
Sugars	8% 5.8g	120% 86.7g	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	4.16% 3g	31.7% 23g	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	% 2.43g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.7g	g per day for Men 19-50 years
Fiber	15% 5.64g	59% 22.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	62% 0.81mg	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	15% 60.3μg	86.7% 347μg	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	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Navel Oranges	Recommended Dietary Allowance
Calcium	7.98% 79.8mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	44.2% 0.4mg	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	21.6% 1.73mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	13% 0.3mg	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	35.6% 249mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70.6% 1058mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	23.7% 877g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Sorghum Flour VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Navel Oranges?

Lets compare vitamin content per 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Navel Oranges:

• 500 kcal of Raw Navel Oranges contain 1.4 times more Vitamin B1, 3 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.5 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Navel Oranges:

• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.3 times more Iron, 4.4 times more Manganese, more Selenium, 103.7 times more Sodium and 1.8 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 5.5 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium, 5.3 times more Potassium and 10.1 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Navel Oranges contain similar levels of Phosphorus per 500 calories.
• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour lack sufficient amounts of Calcium and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 10.4 times more Fat than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.6 times more Carbohydrate, 15 times more Sugars, 7.6 times more Fructose and 4 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Navel Oranges offer comparable quantities of Energy and Protein per 500 calories.