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Comparing Nutrients in 1 kilogram OrangesVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

16.2%470kcal
Energy
113%3290kcal
470 kcalvs3290 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
120%116g
1.2 gvs116 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
43%14g
0.15 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g
Omega 3
1108%17.7g
0.07 gvs17.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.06%0.18g
Omega 6
185%31.5g
0.18 gvs31.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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90%118g
Carbohydrate
341%443g
118 gvs443 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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129%94g
Sugars
58%42g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
94 gvs42 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
9.93%7.2g
≤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]
NA gvs7.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%5.2g
NA gvs5.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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63%24g
Fiber
295%112g
24 gvs112 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.8%9.4g
Protein
211%118g
9.4 gvs118 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

12.2%110μg
Vitamin A
NA
RAE, retinol activity equivalents
110 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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72.5%0.87mg
Vitamin B1
317%3.8mg
Thiamine
0.87 mgvs3.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B2
277%3.6mg
Riboflavin
0.4 mgvs3.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.82mg
Vitamin B3
237%38mg
Niacin, nicotinic acid, niacinamide
2.82 mgvs38 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg
Vitamin B5
NA
Pantothenic acid
2.5 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B6
NA
Pyridoxine
0.6 mgvsNA mg
Recommended Dietary Allowance 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 is 30μg per day for Men 19-50 years .

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75%300μg
Vitamin B9
NA
Folates and Folic Acid
300 μgvsNA μg
Recommended Dietary Allowance 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 is 2.4μg per day for Men 19-50 years .

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591%532mg
Vitamin C
NA
Ascorbic acid
532 mgvsNA mg
Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

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12%1.8mg
Vitamin E
93%14mg
Tocopherols and Tocotrienols
1.8 mgvs14 mg
Recommended Dietary Allowance 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 is 120μg per day for Men 19-50 years .

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Minerals

40%400mg
Calcium
118%1180mg
400 mgvs1180 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50%0.45mg
Copper
288%2.6mg
0.45 mgvs2.6 mg
Recommended Dietary Allowance 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 is 4000μg per day for Men 19-50 years .

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12.5%1mg
Iron
205%16.4mg
1 mgvs16.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
229%960mg
100 mgvs960 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg
Manganese
735%17mg
0.25 mgvs17 mg
Recommended Dietary Allowance 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 is 45μg per day for Men 19-50 years .

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20%140mg
Phosphorus
333%2330mg
140 mgvs2330 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.2%1810mg
Potassium
80.3%2730mg
1810 mgvs2730 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
455%250μg
5 μgvs250 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
338%5070mg
0 mgvs5070 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.36%0.7mg
Zinc
123%13.5mg
0.7 mgvs13.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%868g
Water
8.1%299g
868 gvs299 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Oranges vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:
Comparing minerals per 1 kilogram for Oranges vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: