Comparing Nutrients in 100 grams Rolls, pumpernickel VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Rolls, pumpernickel	Valencia Oranges	Recommended Dietary Allowance
Energy	9.5% 276kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.2% 5.4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	19.3% 11g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	4.85% 0.063mg	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	21.5% 86μg	9.75% 39μg	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	0% 0mg	54% 48.5mg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.7% 67mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	4.1% 0.037mg	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	34.8% 2.78mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	1% 0.023mg	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	24.4% 171mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	50.5% 28μg	NA	55μg per day for Men 19-50 years
Sodium	33% 492mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.86% 32g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, pumpernickel vs Valencia Oranges:

• Rolls, pumpernickel have 4.4 times more Vitamin B1, 7.5 times more Vitamin B2, 10.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, pumpernickel vs Valencia Oranges:

• Rolls, pumpernickel have 1.7 times more Calcium, 7.8 times more Copper, 30.9 times more Iron, 5.4 times more Magnesium, 83 times more Manganese, 10.1 times more Phosphorus, more Sodium and 24.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Water than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Raw Valencia Oranges have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, pumpernickel have 5.6 times more Energy, 9.3 times more Fat, 14.1 times more Saturated Fat, 7.1 times more Omega 3, 24.4 times more Omega 6, 4.4 times more Carbohydrate, 2.2 times more Fiber and 10.4 times more Protein than Raw Valencia Oranges.
• Both Rolls, pumpernickel as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.