Comparing Nutrients in 1 kilogram Florida Oranges VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Florida Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	16% 460kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	346% 449g	130g per day for Men 19-50 years
Sugars	126% 91g	81.7% 59.2g	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	33.7% 24.4g	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	% 20.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	161% 61g	38g per day for Men 19-50 years
Protein	12.5% 7g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	149% 1.94mg	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	42.5% 170μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	14.4% 13mg	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	12% 1.8mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	43% 430mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	266% 2.4mg	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	11.3% 0.9mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1004% 23mg	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	17% 120mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	155% 17mg	11mg per day for Men 19-50 years
Water	23.6% 871g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Florida Oranges has 34.6 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 3 times more Vitamin A, 4.4 times more Vitamin B1, 4.7 times more Vitamin B2, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 1 kilogram of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Florida Oranges has 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 4.6 times more Calcium, 6.1 times more Copper, 26.9 times more Iron, 8.1 times more Magnesium, 96.3 times more Manganese, 18.1 times more Phosphorus, 1.4 times more Potassium, 65.8 times more Selenium, more Sodium and 21.4 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.5 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 5.8 times more Energy, 20.9 times more Fat, 36.8 times more Saturated Fat, 15.7 times more Omega 3, 51.6 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Fiber and 17.7 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein