Comparing Nutrients in 14 ounces Oranges with Peel VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Oranges with Peel	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	8.62% 250kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	142% 185g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	47% 18g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	31.8% 0.41mg	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	139% 556μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	27.8% 278mg	92% 925mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	79% 0.71mg	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	39.7% 3.18mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	160% 3.68mg	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	12.5% 87.3mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	135% 2032mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	8.83% 327g	4.15% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Rolls, hamburger, whole grain white, calcium-fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Oranges with Peel have more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 5.2 times more Vitamin B1, 6.3 times more Vitamin B2, 9.3 times more Vitamin B3 and 4.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Oranges with Peel have 2.1 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 3.3 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 7 times more Phosphorus, 20 times more Selenium, 256 times more Sodium and 18.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 2 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 4 times more Energy, 11.6 times more Fat, 33.2 times more Saturated Fat, 8.4 times more Omega 3, 24.7 times more Omega 6, 3 times more Carbohydrate and 7.2 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6