Comparing Nutrients in 7 ounces Valencia Oranges VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Valencia Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	3.35% 97kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	0.96% 0.69g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	NA	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	19.3% 77.4μg	NA	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	107% 96mg	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	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

	Valencia Oranges	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	18.3% 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	2.23% 0.18mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	69% 1.6mg	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	4.8% 33.7mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	94% 1403mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 2 times more Vitamin B5 than Raw Valencia Oranges.

Comparing minerals per 7 ounces for Valencia Oranges vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 7 ounces of Valencia Oranges have 3.1 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 2.1 times more Calcium, 2.2 times more Copper, 8.7 times more Iron, 4.4 times more Magnesium, 34.8 times more Manganese, 7.4 times more Phosphorus, more Sodium and 11.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 6.3 times more Energy, 21.3 times more Fat, 4.6 times more Carbohydrate, 1.4 times more Fiber and 7.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein