Comparing Nutrients in 1 kilogram Rolls, hard (includes kaiser) VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Rolls, hard (includes kaiser)	Florida Oranges	Recommended Dietary Allowance
Energy	101% 2930kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	88.8% 115g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	126% 91g	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	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	177% 99g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.8mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	39.2% 0.51mg	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	238% 950μg	42.5% 170μg	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	500% 450mg	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	28% 4.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Florida Oranges	Recommended Dietary Allowance
Calcium	95% 950mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	410% 32.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	10.4% 0.24mg	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	143% 1000mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	8.38% 310g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hard (includes kaiser) versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hard (includes kaiser) vs Florida Oranges:

• 1 kilogram of Rolls, hard (includes kaiser) has 4.8 times more Vitamin B1, 8.4 times more Vitamin B2, 10.6 times more Vitamin B3, 1.6 times more Vitamin B5, 5.6 times more Vitamin B9 and 2.3 times more Vitamin E than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• 1 kilogram of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E
• Both Rolls, hard (includes kaiser) as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hard (includes kaiser) vs Florida Oranges:

• 1 kilogram of Rolls, hard (includes kaiser) has 2.2 times more Calcium, 4.2 times more Copper, 36.4 times more Iron, 2.7 times more Magnesium, 19.2 times more Manganese, 8.3 times more Phosphorus, 78.2 times more Selenium, more Sodium and 11.8 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Potassium and 2.8 times more Water than Rolls, hard (includes kaiser).
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hard (includes kaiser) has 6.4 times more Energy, 20.5 times more Fat, 8.8 times more Omega 3, 52.3 times more Omega 6, 4.6 times more Carbohydrate and 14.1 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 5.2 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein