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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Navel Oranges	Recommended Dietary Allowance
Energy	93% 2690kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	346% 449g	96% 125g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	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	33.7% 24.4g	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	% 20.3g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	161% 61g	58% 22g	38g per day for Men 19-50 years
Protein	221% 124g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	105% 420μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	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	27.3% 4.1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Navel Oranges	Recommended Dietary Allowance
Calcium	198% 1980mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	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	303% 24mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	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	310% 2170mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	9.7% 359g	23.2% 860g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have 2.8 times more Vitamin A, 6.5 times more Vitamin B1, 3.7 times more Vitamin B2, 10.6 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 45.5 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 1 kg.

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

• Rolls, hamburger or hot dog, whole wheat have 4.6 times more Calcium, 6.1 times more Copper, 18.6 times more Iron, 7.4 times more Magnesium, 79.7 times more Manganese, 9.4 times more Phosphorus, 1.5 times more Potassium, more Selenium, 477 times more Sodium and 21.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hot dog, whole wheat have 5.5 times more Energy, 29.2 times more Fat, 54.2 times more Saturated Fat, 19.2 times more Omega 3, 69.6 times more Omega 6, 3.6 times more Carbohydrate, 2.8 times more Fiber and 13.6 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Raw Navel Oranges have similar amounts of Fructose per 1 kg.
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.