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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	93% 2690kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	346% 449g	119% 155g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	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	33.7% 24.4g	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	% 20.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	161% 61g	118% 45g	38g per day for Men 19-50 years
Protein	221% 124g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	105% 420μg	75% 300μg	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	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	198% 1980mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	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	303% 24mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	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	310% 2170mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.7% 359g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger or hot dog, whole 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, hamburger or hot dog, whole wheat vs Oranges with Peel :

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 2.5 times more Vitamin A, 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 54.6 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• 1 kilogram of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 2.8 times more Calcium, 4.2 times more Copper, 3 times more Iron, 5.8 times more Magnesium, 9.9 times more Phosphorus, 1.2 times more Potassium, 47 times more Selenium, 238.5 times more Sodium and 15.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Water than Rolls, hamburger or hot dog, whole 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, hamburger or hot dog, whole wheat has 4.3 times more Energy, 14.6 times more Fat, 26.3 times more Saturated Fat, 10.8 times more Omega 3, 36.4 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Fiber and 9.5 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6