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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Navel Oranges	Recommended Dietary Allowance
Energy	17.6% 510kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	19% 25g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	23.3% 17g	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	4.24% 3.08g	6.16% 4.47g	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	% 2.5g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	15% 5.75g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	20% 11.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	12% 0.16mg	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	15.4% 61.5μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Navel Oranges	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	8.6% 0.077mg	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	22% 1.77mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	2.5% 0.058mg	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	36.3% 254mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	4.6% 171g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 3.7 times more Vitamin B1, 1.8 times more Vitamin B6 and 3.5 times more Vitamin E than Raw Navel Oranges.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Raw Navel Oranges have similar amounts of Vitamin B9 per 7 oz.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.8 times more Copper, 6.8 times more Iron, 3.8 times more Magnesium, 23.1 times more Manganese, 5.6 times more Phosphorus, more Selenium, 544 times more Sodium and 9.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Raw Navel Oranges have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.2 times more Energy, 54.7 times more Fat, 3.2 times more Carbohydrate, 1.3 times more Fiber and 6.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Sugars and 1.5 times more Fructose than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.