Comparing Nutrients in 7 ounces Navel Oranges VS Udi's, Gluten Free, Classic French Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Navel Oranges	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	3.35% 97kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	84% 109g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.95g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Udi's, Gluten Free, Classic French Dinner Rolls	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	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	NA	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	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	94% 1403mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Udi's, Gluten Free, Classic French Dinner Rolls per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 1.9 times more Vitamin B5 than Raw Navel Oranges.

Comparing minerals per 7 ounces for Navel Oranges vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 7 ounces of Navel Oranges have 3 times more Water than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 1.9 times more Calcium, 2.1 times more Copper, 6 times more Iron, 4 times more Magnesium, 27.6 times more Manganese, 5.5 times more Phosphorus, 707 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Udi's, Gluten Free, Classic French Dinner Rolls contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 6.4 times more Fructose than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 7 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 6.3 times more Energy, 42.7 times more Fat, 4.4 times more Carbohydrate, 1.6 times more Fiber and 8.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Udi's, Gluten Free, Classic French Dinner Rolls offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein