Comparing Nutrients in 1 pound Oranges VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	7.35% 213kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	42.6% 7.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	175% 227g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	45.5% 33g	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	15.6% 11.3g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22% 0.29mg	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	34% 136μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	6.55% 5.9mg	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	5.44% 0.82mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	18% 181mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	55% 0.49mg	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	5.67% 0.45mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	101% 2.32mg	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	9.07% 63.5mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	149% 2241mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Rolls, hamburger or hotdog, plain:

• Raw Oranges have 40.9 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 2.6 times more Vitamin A, 6.2 times more Vitamin B1, 7.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Rolls, hamburger or hotdog, plain:

• Raw Oranges have 1.5 times more Potassium and 2.5 times more Water than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.6 times more Calcium, 2.4 times more Copper, 34.3 times more Iron, 2.3 times more Magnesium, 20.5 times more Manganese, 7.2 times more Phosphorus, 54.4 times more Selenium, more Sodium and 10.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.3 times more Sugars and 1.3 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 5.9 times more Energy, 32.6 times more Fat, 56.1 times more Saturated Fat, 26.1 times more Omega 3, 88.7 times more Omega 6, 4.3 times more Carbohydrate and 10.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.