Comparing Nutrients in 14 ounces Valencia Oranges VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Valencia Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	6.7% 194kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	137% 178g	130g per day for Men 19-50 years
Sugars	NA	32.4% 23.5g	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	13.4% 9.7g	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	% 8.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	59.2% 0.77mg	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	38.7% 155μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	5.73% 5.16mg	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	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	16% 159mg	78.6% 786mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	105% 0.95mg	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	4.47% 0.36mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	399% 9.17mg	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	9.64% 67.5mg	123% 861mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	237% 131μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Rolls, hamburger or hot dog, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Valencia Oranges have 37.3 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 2.8 times more Vitamin A, 5.1 times more Vitamin B1, 4.7 times more Vitamin B2, 16.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12
• 14 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Valencia Oranges have 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 5 times more Calcium, 6.5 times more Copper, 26.9 times more Iron, 8.1 times more Magnesium, 100.4 times more Manganese, 12.8 times more Phosphorus, 1.4 times more Potassium, more Sodium and 28.5 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, hamburger or hot dog, whole wheat contain 5.5 times more Energy, 14.6 times more Fat, 26.3 times more Saturated Fat, 10.8 times more Omega 3, 36.4 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Fiber and 11.9 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein