Comparing Nutrients in 1 kilogram Rolls, dinner, wheat VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Rolls, dinner, wheat	Navel Oranges	Recommended Dietary Allowance
Energy	94% 2730kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 460g	96% 125g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	100% 38g	58% 22g	38g per day for Men 19-50 years
Protein	154% 86g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	361% 4.33mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	60.8% 0.79mg	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	150% 600μg	85% 340μg	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	0% 0mg	657% 591mg	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	24% 3.6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Navel Oranges	Recommended Dietary Allowance
Calcium	176% 1760mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	43.3% 0.39mg	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	444% 35.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	12.6% 0.29mg	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	149% 1040mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	349% 5240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	10% 370g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, dinner, wheat vs Navel Oranges:

• Rolls, dinner, wheat have 6.4 times more Vitamin B1, 5.4 times more Vitamin B2, 9.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Rolls, dinner, wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, dinner, wheat vs Navel Oranges:

• Rolls, dinner, wheat have 4.1 times more Calcium, 3.8 times more Copper, 27.3 times more Iron, 3.3 times more Magnesium, 35.3 times more Manganese, 4.5 times more Phosphorus, more Selenium, 524 times more Sodium and 11.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Potassium and 2.3 times more Water than Rolls, dinner, wheat.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, dinner, wheat have 5.6 times more Energy, 42 times more Fat, 88.1 times more Saturated Fat, 6.4 times more Omega 3, 45.6 times more Omega 6, 3.7 times more Carbohydrate, 1.7 times more Fiber and 9.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 5.2 times more Sugars than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.