Comparing Nutrients in 100 grams Oranges with Peel VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Oranges with Peel	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	2.17% 63kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	39% 50.5g	130g per day for Men 19-50 years
Sugars	NA	9.48% 6.87g	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	NA	2.84% 2.06g	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	NA	% 2.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	2.85% 0.037mg	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	7.5% 30μg	2% 8μg	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	79% 71mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	7% 70mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	10.7% 0.096mg	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	10% 0.8mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	NA	9% 0.21mg	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	3.14% 22mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Schar, Gluten-Free, Classic White Rolls per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Schar, Gluten-Free, Classic White Rolls:

• 100 grams of Oranges with Peel have 2.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 6.2 times more Vitamin B1, 9.6 times more Vitamin B2 and 7.8 times more Vitamin B3 than Raw Oranges with Peel .

Comparing minerals per 100 grams for Oranges with Peel vs Schar, Gluten-Free, Classic White Rolls:

• 100 grams of Oranges with Peel have 2.6 times more Potassium and 2 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 100 g of Schar, Gluten-Free, Classic White Rolls contain 2.6 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 2.3 times more Phosphorus, 296.5 times more Sodium and 5.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Schar, Gluten-Free, Classic White Rolls contain similar levels of Magnesium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Schar, Gluten-Free, Classic White Rolls contain 3.8 times more Energy, 8.8 times more Fat, 13.9 times more Omega 6, 3.3 times more Carbohydrate and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 in 100 grams.