Comparing Nutrients in 5 ounces Udi's, Gluten Free, Classic French Dinner Rolls VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Oranges	Recommended Dietary Allowance
Energy	15% 439kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	13% 16.7g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	18.3% 13.3g	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	0.68% 0.5g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	NA	1.7% 0.26mg	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

	Udi's, Gluten Free, Classic French Dinner Rolls	Oranges	Recommended Dietary Allowance
Calcium	11.6% 116mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.1% 0.064mg	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	14% 1.1mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	1.54% 0.035mg	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	25.5% 179mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	1.1% 40g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Udi's, Gluten Free, Classic French Dinner Rolls vs Oranges:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2 times more Vitamin B5 than Raw Oranges.

Comparing minerals per 5 ounces for Udi's, Gluten Free, Classic French Dinner Rolls vs Oranges:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.1 times more Calcium, 1.8 times more Copper, 7.8 times more Iron, 4.4 times more Magnesium, 32 times more Manganese, 9 times more Phosphorus, more Sodium and 10 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.1 times more Water than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Raw Oranges have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Classic French Dinner Rolls have 6.6 times more Energy, 53.3 times more Fat, 4.7 times more Carbohydrate, 1.5 times more Fiber and 8.5 times more Protein than Raw Oranges.
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Raw Oranges have similar amounts of Sugars per 5 oz.
• Both Udi's, Gluten Free, Classic French Dinner Rolls as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.