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

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 195g
• Oranges with Peel: 794g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.1 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 - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	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	60.2% 78.3g	95% 123g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	4.16% 3g	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	% 2.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.64g	94% 35.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum 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	40.5% 0.49mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	21% 0.27mg	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	15% 60.3μg	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	6.74% 1mg	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 sorghum flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.98% 79.8mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	21.6% 1.73mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	35.6% 249mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	70.6% 1058mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	17.7% 653g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Sorghum Flour VS Oranges With Peel 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 Oranges with Peel ?

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

• 500 kcal of Raw Oranges with Peel contain 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 500 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Oranges with Peel :

• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.4 times more Phosphorus, 3.2 times more Selenium, 66.7 times more Sodium and 1.7 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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.
• 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 Oranges with Peel lack sufficient amounts of 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 6.7 times more Fat than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Oranges with Peel offer comparable quantities of Energy and Protein per 500 calories.