Comparing Nutrients in 7 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	3.35% 97kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	70% 91g	130g per day for Men 19-50 years
Sugars	23.3% 17g	9.66% 7g	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	6.16% 4.47g	2.76% 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	% 3.9g	% 1.96g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15.3% 8.55g	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	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	17% 67.5μg	18% 71.4μg	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	130% 117mg	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	2% 0.3mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	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	8.53% 85.3mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.5% 0.15mg	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	3.22% 0.26mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	18% 0.42mg	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	6.52% 45.6mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.3% 85.3g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 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 7 ounces of Navel Oranges vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 7 ounces of Navel Oranges have more Vitamin C than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 7 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 seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 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 seven ounces.