Comparing Nutrients in 5 ounces Valencia Oranges VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Valencia Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	44% 57g	130g per day for Men 19-50 years
Sugars	NA	5.83% 4.22g	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	NA	3.03% 2.2g	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	NA	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15.3% 0.2mg	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	14% 55.3μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	NA	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	NA	4.9% 0.74mg	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

	Valencia Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	17.5% 0.16mg	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	1.6% 0.13mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	41.4% 0.95mg	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	3.44% 24mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	NA	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.7% 63.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Raw Valencia Oranges have 1.3 times more Vitamin B9 than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.9 times more Vitamin B1 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Raw Valencia Oranges have 1.9 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3 times more Copper, 9.9 times more Iron, 4.2 times more Magnesium, 29.2 times more Manganese, 7.5 times more Phosphorus, more Sodium and 12.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 5.2 times more Energy, 27.3 times more Fat, 3.4 times more Carbohydrate and 5.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 5 oz.