Comparing Nutrients in 7 ounces Navel Oranges VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Navel Oranges	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	78% 102g	130g per day for Men 19-50 years
Sugars	23.3% 17g	31% 22.4g	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	4.2% 3.06g	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	% 3.3g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	17.4% 2.8mg	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	14.5% 0.19mg	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	9.43% 37.7μg	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	130% 117mg	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	2% 0.3mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.7% 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	3.22% 0.26mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	38% 0.87mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Gluten-Free Bread made with tapioca starch and brown rice flour 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 tapioca starch and brown rice flour 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 tapioca starch and brown rice flour:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 2 times more Vitamin B1, 5.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 10.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and White Gluten-Free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Navel Oranges vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Navel Oranges have 1.6 times more Potassium and 2.6 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 1.4 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 15.1 times more Manganese, 3 times more Phosphorus, more Selenium, 515 times more Sodium and 6.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Fructose than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 6.1 times more Energy, 53.5 times more Fat, 57.8 times more Omega 3, 62 times more Omega 6, 4.1 times more Carbohydrate, 1.3 times more Sugars, 2.5 times more Fiber and 5.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein