Comparing Nutrients in 14 ounces Oranges VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	6.43% 187kcal	40% 1163kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	38% 6.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	161% 209g	130g per day for Men 19-50 years
Sugars	51% 37g	9.7% 7.03g	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	25% 9.53g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	10.7% 0.14mg	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	29.8% 119μg	94% 377μg	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	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	16% 159mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	72% 0.65mg	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	4.96% 0.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	79.4% 1.83mg	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	7.94% 55.6mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.3% 344g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Rolls, hard (includes kaiser):

• Raw Oranges have more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 5.5 times more Vitamin B1, 8.4 times more Vitamin B2, 15 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Rolls, hard (includes kaiser):

• Raw Oranges have 1.7 times more Potassium and 2.8 times more Water than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 2.4 times more Calcium, 3.6 times more Copper, 32.8 times more Iron, 2.7 times more Magnesium, 18.4 times more Manganese, 7.1 times more Phosphorus, 78.2 times more Selenium, more Sodium and 13.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 5.3 times more Sugars than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 6.2 times more Energy, 35.8 times more Fat, 40.4 times more Saturated Fat, 13.9 times more Omega 3, 90.1 times more Omega 6, 4.5 times more Carbohydrate and 10.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Rolls, hard (includes kaiser) have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.