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Comparing Nutrients in 300 calories Andrea's, Gluten Free Soft Dinner RollVS Valencia Oranges

Weight per 300 calories

Andrea's, Gluten Free Soft Dinner Roll
117g
Valencia Oranges
612g

Andrea's, Gluten Free Soft Dinner Roll has 5.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Andrea's, Gluten Free Soft Dinner Roll or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Andrea's, Gluten Free Soft Dinner Roll
9%
29%
62%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Andrea's, Gluten Free Soft Dinner Rollvs Valencia Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.87%9.57g
Fat
1.9%1.84g
9.57 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.67%0.21g
NA gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
6.12%0.098g
NA gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
1.6%0.27g
NA gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%47g
Carbohydrate
56%72.8g
47 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.8%3.48g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.48 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.5%1.8g
Fructose
NA
≤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]
1.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.46g
Glucose
NA
1.46 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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8.9%3.4g
Fiber
40.3%15.3g
3.4 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.8%6.6g
Protein
11.4%6.37g
6.6 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Andrea's, Gluten Free Soft Dinner Rollvs Valencia Oranges
NA
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
NA μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24.3%0.29mg
Vitamin B1
44.4%0.53mg
Thiamine
0.29 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
19%0.24mg
Riboflavin
NA mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
NA mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
30.6%1.53mg
Pantothenic acid
NA mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.6%0.16mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.16 mgvs0.39 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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9.05%36μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
36 μgvs239 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
330%297mg
Ascorbic acid
NA mgvs297 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.05%0.61mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.61 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Andrea's, Gluten Free Soft Dinner Rollvs Valencia Oranges
4.8%48mg
Calcium
24.5%245mg
48 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.4%0.13mg
Copper
25%0.23mg
0.13 mgvs0.23 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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13%1.04mg
Iron
6.9%0.55mg
1.04 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.7%49mg
Magnesium
14.6%61.2mg
49 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg
Manganese
6.12%0.14mg
0.78 mgvs0.14 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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21.3%149mg
Phosphorus
15%104mg
149 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.66%193mg
Potassium
32.2%1096mg
193 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.5%10.7μg
Selenium
NA
10.7 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42.3%635mg
Sodium
0%0mg
635 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.17%0.9mg
Zinc
3.34%0.37mg
0.9 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.4%52g
Water
14.3%529g
52 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Andrea's, Gluten Free Soft Dinner Roll vs Valencia Oranges:
Comparing minerals per 300 calories for Andrea's, Gluten Free Soft Dinner Roll vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Andrea's, Gluten Free Soft Dinner RollVS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-FreeValencia OrangesVS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-FreeAndrea's, Gluten Free Soft Dinner RollVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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