Comparing Nutrients in 7 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Valencia Oranges	Recommended Dietary Allowance
Energy	17% 492kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	18% 23.6g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	2.76% 2g	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	% 1.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13% 4.96g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.6% 0.13mg	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	18% 71.4μg	19.3% 77.4μg	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	0% 0mg	107% 96mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Valencia Oranges	Recommended Dietary Allowance
Calcium	27.4% 274mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	8.16% 0.073mg	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	65.2% 5.2mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	2% 0.046mg	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	14.5% 101mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	59% 887mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Valencia Oranges:

• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 4.3 times more Vitamin B1, 12.6 times more Vitamin B2 and 10.1 times more Vitamin B3 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain more Vitamin C than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Valencia Oranges provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin C
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Valencia Oranges:

• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 3.5 times more Calcium, 2 times more Copper, 29.2 times more Iron, 9.1 times more Manganese, 3 times more Phosphorus, more Sodium and 8 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 2.4 times more Potassium and 2 times more Water than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Valencia Oranges contain similar levels of Magnesium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 5.1 times more Energy, 17.5 times more Fat, 27.9 times more Saturated Fat, 11.3 times more Omega 6, 3.9 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 in seven ounces.