Comparing Nutrients in 1 kilogram Navel Oranges VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Navel Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	17% 490kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	364% 473g	130g per day for Men 19-50 years
Sugars	117% 85g	95% 69g	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	31% 22.5g	41.2% 30g	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	% 19.7g	% 23g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	111% 42g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	443% 5.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	98% 1.27mg	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	85% 340μg	210% 840μg	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	657% 591mg	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	10% 1.5mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	43% 430mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	183% 1.65mg	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	16.3% 1.3mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	536% 12.3mg	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	33% 230mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	9.52% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rolls, hamburger or hot dog, wheat/cracked wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 kilogram of Navel Oranges has 45.5 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 2.3 times more Vitamin A, 7.8 times more Vitamin B1, 5.7 times more Vitamin B2, 11.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 kilogram of Navel Oranges has 2.4 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 4.6 times more Calcium, 4.2 times more Copper, 22.5 times more Iron, 4.3 times more Magnesium, 42.5 times more Manganese, 6.7 times more Phosphorus, more Selenium, 463 times more Sodium and 14.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.2 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 5.5 times more Energy, 24.1 times more Fat, 43.9 times more Saturated Fat, 20.6 times more Omega 3, 70 times more Omega 6, 3.8 times more Carbohydrate, 1.3 times more Fructose, 1.9 times more Fiber and 12.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein