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

Weight per 500 calories

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 152g
• Oranges with Peel: 794g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 5.2 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, whole grain, made with tapioca starch and brown rice flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, gluten-free, whole grain, 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	18% 17.6g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	168% 2.7g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	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	51.8% 67.3g	95% 123g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	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	1.5% 1.1g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	44.8% 17g	94% 35.7g	38g per day for Men 19-50 years
Protein	32% 18g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, 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	48% 0.58mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.76mg	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	NA	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	14% 2.1mg	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, whole grain, made with tapioca starch and brown rice flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	18% 179mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	31% 2.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	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	50.6% 354mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	17.7% 653g	3700g per day for Men 19-50 years

Rolls, Gluten-free, Whole Grain, 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 - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Oranges with Peel ?

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

• 500 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Vitamin B1 than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparing minerals per 500 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Oranges with Peel :

• 500 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.3 times more Magnesium, 2 times more Phosphorus, 6.8 times more Selenium, 48.5 times more Sodium and 2.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3.1 times more Calcium, 2.5 times more Iron, 3.7 times more Potassium and 14.4 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Oranges with Peel contain similar levels of Copper per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 7.4 times more Fat, 21.2 times more Omega 3, 13.7 times more Omega 6 and 1.7 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.8 times more Carbohydrate and 2.1 times more Fiber than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6