Comparing Nutrients in 1 kilogram Rolls, dinner, wheat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, dinner, wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	94% 2730kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 460g	119% 155g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	NA	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	100% 38g	118% 45g	38g per day for Men 19-50 years
Protein	154% 86g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	361% 4.33mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	176% 1760mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	349% 5240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10% 370g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, wheat VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, wheat versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Rolls, dinner, wheat has 4.3 times more Vitamin B1, 5.5 times more Vitamin B2, 8.1 times more Vitamin B3 and 2 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Rolls, dinner, wheat have insufficient amounts of Vitamin C
• Both Rolls, dinner, wheat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Rolls, dinner, wheat has 2.5 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 4.7 times more Phosphorus, 47.1 times more Selenium, 262 times more Sodium and 8.2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Potassium and 2.2 times more Water than Rolls, dinner, wheat.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, wheat has 4.3 times more Energy, 21 times more Fat, 42.8 times more Saturated Fat, 3.6 times more Omega 3, 23.8 times more Omega 6, 3 times more Carbohydrate and 6.6 times more Protein than Oranges with Peel .
• Both Rolls, dinner, wheat and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6