Comparing Nutrients in 1 kilogram Navel Oranges VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	17% 490kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	94% 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	386% 501g	130g per day for Men 19-50 years
Sugars	117% 85g	100% 72.8g	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	34.3% 25g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	47.4% 18g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	174% 98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	453% 5.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	261% 41.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	48.5% 0.63mg	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	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83.3% 2μg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	43% 430mg	144% 1440mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	121% 1.1mg	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	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	223% 5.12mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	495% 272μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	329% 4940mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	9.3% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rolls, hamburger or hotdog, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Rolls, hamburger or hotdog, plain 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 hotdog, plain:

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B6 and 45.5 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While 1 kg of Rolls, hamburger or hotdog, plain contains 2.4 times more Vitamin A, 8 times more Vitamin B1, 5.8 times more Vitamin B2, 9.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 1 kilogram of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Rolls, hamburger or hotdog, plain:

• 1 kilogram of Navel Oranges has 1.4 times more Potassium and 2.5 times more Water than Rolls, hamburger or hotdog, plain.
• While 1 kg of Rolls, hamburger or hotdog, plain contains 3.3 times more Calcium, 2.8 times more Copper, 26.4 times more Iron, 2.1 times more Magnesium, 17.7 times more Manganese, 4.4 times more Phosphorus, more Selenium, 494 times more Sodium and 9.1 times more Zinc than Raw Navel Oranges.
• 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 Fiber than Rolls, hamburger or hotdog, plain.
• While 1 kg of Rolls, hamburger or hotdog, plain contains 5.7 times more Energy, 26.1 times more Fat, 49.5 times more Saturated Fat, 20.3 times more Omega 3, 69.4 times more Omega 6, 4 times more Carbohydrate and 10.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Rolls, hamburger or hotdog, plain offer comparable quantities of Sugars and Fructose per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein