Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Oranges

Weight per 300 calories

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

126g

Oranges

638g

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 5.1 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Oranges?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

10%

84%

Oranges

91%

300 kcal ▼

Macro Nutrients

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs 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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3.43%3.33g

Fat

0.79%0.77g

3.33 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g

Saturated Fat

0.3%0.096g

0.27 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.57%0.025g

Omega 3

2.8%0.045g

0.025 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.5%0.77g

Omega 6

0.68%0.11g

0.77 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.7%63.4g

Carbohydrate

57.7%75g

63.4 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.62g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.62 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.57%2.6g

Fructose

≤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]

2.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.6g

Glucose

2.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.4g

Fiber

40.3%15.3g

6.4 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.5%4.2g

Protein

10.7%6g

4.2 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64.3%0.77mg

Vitamin B1

46.3%0.56mg

Thiamine

0.77 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46.3%0.6mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.6 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.4%4.86mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.86 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.57%0.046mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.046 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.5%10μg

Vitamin B9

48%191μg

Folates and Folic Acid

10 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.5%0.23mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.23 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.1%0.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.13 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs Oranges

22.6%226mg

Calcium

25.5%255mg

226 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.4%0.12mg

Copper

32%0.29mg

0.12 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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56%4.5mg

Iron

7.98%0.64mg

4.5 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.9%16.3mg

Magnesium

15%64mg

16.3 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.3%0.26mg

Manganese

6.94%0.16mg

0.26 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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8.97%62.8mg

Phosphorus

12.8%89.4mg

62.8 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.8%95mg

Potassium

34%1155mg

95 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.91%0.5μg

Selenium

5.8%3.2μg

0.5 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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49.6%744mg

Sodium

0%0mg

744 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg

Zinc

4.06%0.45mg

0.7 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g

Water

15%554g

52.7 gvs554 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Oranges:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 8.2 times more Vitamin B6, 19.1 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Oranges:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 7 times more Iron, 1.6 times more Manganese, more Sodium and 1.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.4 times more Copper, 3.9 times more Magnesium, 1.4 times more Phosphorus, 12.1 times more Potassium, 6.4 times more Selenium and 10.5 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 4.3 times more Fat and 6.7 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 6.9 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourOrangesVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourRolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: