Comparing Nutrients in 5 ounces Navel Oranges VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Navel Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.66% 7.43g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	50% 65g	130g per day for Men 19-50 years
Sugars	16.6% 12g	6.9% 5g	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	4.4% 3.2g	1.97% 1.43g	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	% 2.8g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.96% 0.1mg	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	12% 48μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	6.1% 61mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	12% 0.11mg	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	2.3% 0.18mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 5 ounces of Navel Oranges have more Vitamin C than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 5 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 5.5 times more Vitamin B1, 9.9 times more Vitamin B2, 6.5 times more Vitamin B3 and 4 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and White Gluten-free Bread made with rice flour, corn starch or tapioca provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 5 ounces of Navel Oranges have 2.2 times more Potassium and 2 times more Water than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 5 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 3.2 times more Calcium, 1.9 times more Copper, 20.2 times more Iron, 7.2 times more Manganese, 2.2 times more Phosphorus, 447 times more Sodium and 6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Magnesium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.4 times more Sugars and 2.2 times more Fructose than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 5 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 5.1 times more Energy, 34.9 times more Fat, 57.5 times more Saturated Fat, 21.6 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Fiber and 4.7 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in five ounces.