Comparing Nutrients in 7 ounces Udi's, Gluten Free, Whole Grain Dinner RollsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Udi's, Gluten Free, Whole Grain Dinner Rolls

14%

32%

54%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Udi's, Gluten Free, Whole Grain Dinner Rollsvs Navel Oranges

22.5%653kcal

Energy

3.35%97kcal

653 kcalvs97 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.7%23g

Fat

0.31%0.3g

23 gvs0.3 g

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

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8.56%2.74g

Saturated Fat

0.11%0.034g

2.74 gvs0.034 g

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

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220%3.5g

Omega 3

1.1%0.018g

3.5 gvs0.018 g

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

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36.7%6.25g

Omega 6

0.27%0.046g

6.25 gvs0.046 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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67.6%88g

Carbohydrate

19%25g

88 gvs25 g

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

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11.5%8.33g

Sugars

23.3%17g

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

8.33 gvs17 g

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

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1.97%1.43g

Fructose

6.16%4.47g

≤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]

1.43 gvs4.47 g

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

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%1.03g

Glucose

%3.9g

1.03 gvs3.9 g

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

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%0g

Sucrose

%8.5g

0 gvs8.5 g

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

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58.5%22.2g

Fiber

11.5%4.37g

22.2 gvs4.37 g

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

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42%23.4g

Protein

3.22%1.8g

23.4 gvs1.8 g

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

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Vitamins

Udi's, Gluten Free, Whole Grain Dinner Rollsvs Navel Oranges

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

NA μgvs24 μg

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

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63%0.75mg

Vitamin B1

11.2%0.13mg

Thiamine

0.75 mgvs0.13 mg

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

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55%0.71mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.71 mgvs0.1 mg

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

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47%7.52mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

7.52 mgvs0.84 mg

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

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Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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Vitamin B6

12%0.16mg

Pyridoxine

NA mgvs0.16 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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Vitamin B9

17%67.5μg

Folates and Folic Acid

NA μgvs67.5 μg

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

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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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Vitamin C

130%117mg

Ascorbic acid

NA mgvs117 mg

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

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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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18.4%2.76mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

2.76 mgvs0.3 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Udi's, Gluten Free, Whole Grain Dinner Rollsvs Navel Oranges

23.4%234mg

Calcium

8.53%85.3mg

234 mgvs85.3 mg

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

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57%0.51mg

Copper

8.6%0.077mg

0.51 mgvs0.077 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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40.7%3.25mg

Iron

3.22%0.26mg

3.25 mgvs0.26 mg

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

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45.4%191mg

Magnesium

5.2%22mg

191 mgvs22 mg

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

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146%3.35mg

Manganese

2.5%0.058mg

3.35 mgvs0.058 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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66%462mg

Phosphorus

6.52%45.6mg

462 mgvs45.6 mg

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

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16%542mg

Potassium

9.7%329mg

542 mgvs329 mg

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

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90%49.6μg

Selenium

0%0μg

49.6 μgvs0 μg

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

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67%1006mg

Sodium

0.13%2mg

1006 mgvs2 mg

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

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24.4%2.68mg

Zinc

1.44%0.16mg

2.68 mgvs0.16 mg

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

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1.6%59.3g

Water

4.6%171g

59.3 gvs171 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Navel Oranges:

Udi's, Gluten Free, Whole Grain Dinner Rolls have 5.6 times more Vitamin B1, 7.1 times more Vitamin B2, 8.9 times more Vitamin B3 and 9.3 times more Vitamin E than Raw Navel Oranges.

Comparing minerals per 7 ounces for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Navel Oranges:

Udi's, Gluten Free, Whole Grain Dinner Rolls have 2.7 times more Calcium, 6.6 times more Copper, 12.6 times more Iron, 8.7 times more Magnesium, 58.3 times more Manganese, 10.1 times more Phosphorus, 1.6 times more Potassium, more Selenium, 507 times more Sodium and 16.9 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.9 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.

Comparison of macro-nutrients per 7 ounces:

Udi's, Gluten Free, Whole Grain Dinner Rolls have 6.7 times more Energy, 77.3 times more Fat, 81.2 times more Saturated Fat, 196.9 times more Omega 3, 136.9 times more Omega 6, 3.5 times more Carbohydrate, 5.1 times more Fiber and 13 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2 times more Sugars and 3.1 times more Fructose than Udi's, Gluten Free, Whole Grain Dinner Rolls.
Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces Udi's, Gluten Free, Whole Grain Dinner RollsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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