Comparing Nutrients in 1 pound Valencia Oranges VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Valencia Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	7.66% 222kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	52.4% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	165% 215g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	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	18.7% 13.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	50% 19g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	44.3% 0.58mg	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	44.2% 177μg	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	18% 181mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	83% 0.75mg	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	5.1% 0.41mg	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	243% 5.6mg	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	11% 77mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	220% 121μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.3% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Raw Valencia Oranges have 37.3 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.3 times more Vitamin A, 6.1 times more Vitamin B1, 7.3 times more Vitamin B2, 17.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Raw Valencia Oranges have 2.5 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 4.9 times more Calcium, 4.5 times more Copper, 32.4 times more Iron, 4.7 times more Magnesium, 53.6 times more Manganese, 9.1 times more Phosphorus, more Sodium and 19.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hot dog, wheat/cracked wheat contain 5.5 times more Energy, 12 times more Fat, 21.3 times more Saturated Fat, 11.6 times more Omega 3, 36.6 times more Omega 6, 4 times more Carbohydrate, 1.7 times more Fiber and 11.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.