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Comparing Nutrients in 7 ounces Navel OrangesVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

Protein Fat Carbs

Navel Oranges
7%
2%
91%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour
14%
32%
54%
7 oz ▼

Macro Nutrients

3.35%97kcal
Energy
22.5%653kcal
97 kcalvs653 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.31%0.3g
Fat
23.7%23g
0.3 gvs23 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.11%0.034g
Saturated Fat
8.56%2.74g
0.034 gvs2.74 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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1.1%0.018g
Omega 3
220%3.5g
0.018 gvs3.5 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.27%0.046g
Omega 6
36.7%6.25g
0.046 gvs6.25 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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19%25g
Carbohydrate
67.6%88g
25 gvs88 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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23.3%17g
Sugars
11.5%8.33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs8.33 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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6.16%4.47g
Fructose
1.97%1.43g
≤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]
4.47 gvs1.43 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%3.9g
Glucose
%1.03g
3.9 gvs1.03 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%8.5g
Sucrose
%0g
8.5 gvs0 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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11.5%4.37g
Fiber
58.5%22.2g
4.37 gvs22.2 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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3.22%1.8g
Protein
42%23.4g
1.8 gvs23.4 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

2.65%24μg
Vitamin A
NA
RAE, retinol activity equivalents
24 μgvsNA μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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11.2%0.13mg
Vitamin B1
63%0.75mg
Thiamine
0.13 mgvs0.75 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B2
55%0.71mg
Riboflavin
0.1 mgvs0.71 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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5.27%0.84mg
Vitamin B3
47%7.52mg
Niacin, nicotinic acid, niacinamide
0.84 mgvs7.52 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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10.4%0.52mg
Vitamin B5
NA
Pantothenic acid
0.52 mgvsNA mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B6
NA
Pyridoxine
0.16 mgvsNA mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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17%67.5μg
Vitamin B9
NA
Folates and Folic Acid
67.5 μgvsNA μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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130%117mg
Vitamin C
NA
Ascorbic acid
117 mgvsNA mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2%0.3mg
Vitamin E
18.4%2.76mg
Tocopherols and Tocotrienols
0.3 mgvs2.76 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

8.53%85.3mg
Calcium
23.4%234mg
85.3 mgvs234 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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8.6%0.077mg
Copper
57%0.51mg
0.077 mgvs0.51 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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3.22%0.26mg
Iron
40.7%3.25mg
0.26 mgvs3.25 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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5.2%22mg
Magnesium
45.4%191mg
22 mgvs191 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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2.5%0.058mg
Manganese
146%3.35mg
0.058 mgvs3.35 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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6.52%45.6mg
Phosphorus
66%462mg
45.6 mgvs462 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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9.7%329mg
Potassium
16%542mg
329 mgvs542 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
90%49.6μg
0 μgvs49.6 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
67%1006mg
2 mgvs1006 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.44%0.16mg
Zinc
24.4%2.68mg
0.16 mgvs2.68 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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4.6%171g
Water
1.6%59.3g
171 gvs59.3 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Navel Oranges VS Rolls, gluten-free, whole grain, 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 Rolls, gluten-free, whole grain, 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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

Comparing minerals per 7 ounces for Navel Oranges vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

Comparison of macro-nutrients per 7 ounces:




Compare more foods per 7 oz: