Comparing Nutrients in 7 ounces Navel Oranges VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Navel Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	3.35% 97kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	7.13% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	77% 100g	130g per day for Men 19-50 years
Sugars	23.3% 17g	19% 13.6g	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	5.64% 4.1g	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	% 4.13g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	48% 7.7mg	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	5.65% 0.073mg	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	3.97% 16μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	21% 0.19mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	18% 0.41mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.44% 151mg	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	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Navel Oranges have 2.1 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 9 times more Vitamin B1, 9.4 times more Vitamin B2 and 9.1 times more Vitamin B3 than Raw Navel Oranges.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Navel Oranges have 2.2 times more Potassium and 2 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 4.2 times more Calcium, 2.5 times more Copper, 27.5 times more Iron, 7.1 times more Manganese, 2.2 times more Phosphorus, 593 times more Sodium and 7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.2 times more Sugars than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 4.9 times more Energy, 17.7 times more Fat, 26.6 times more Omega 6, 4 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch offer comparable quantities of Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 in seven ounces.