Comparing Nutrients in 100 calories Rolls, dinner, whole-wheat VS Oranges with Peel

Weight per 100 calories

• Rolls, dinner, whole-wheat: 37.6g
• Oranges with Peel: 159g

Rolls, dinner, whole-wheat have 4.2 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, dinner, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	19% 24.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	7.4% 2.8g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.64% 0.073mg	11.4% 0.15mg	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	2.8% 11.3μg	12% 47.6μg	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	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.26% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	4% 40mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	10% 0.09mg	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	11.4% 0.91mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.86mg	NA	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	12% 84.2mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	33.8% 18.6μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	6.87% 0.76mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	3.53% 131g	3700g per day for Men 19-50 years

Rolls, Dinner, Whole-wheat VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Rolls, dinner, whole-wheat vs Oranges with Peel :

• 100 calories of Rolls, dinner, whole-wheat have 1.7 times more Vitamin B3 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Rolls, dinner, whole-wheat.
• 100 calories of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Rolls, dinner, whole-wheat as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Rolls, dinner, whole-wheat vs Oranges with Peel :

• 100 calories of Rolls, dinner, whole-wheat have 1.4 times more Magnesium, 2.4 times more Phosphorus, 16.7 times more Selenium, 61.7 times more Sodium and 4.3 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2.8 times more Calcium, 1.4 times more Iron, 3 times more Potassium and 10.5 times more Water than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Oranges with Peel contain similar levels of Copper per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, dinner, whole-wheat have 1.8 times more Omega 3, 11 times more Omega 6 and 1.6 times more Protein than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.3 times more Carbohydrate and 2.5 times more Fiber than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6