Comparing Nutrients in 1 pound Valencia Oranges VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	7.66% 222kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	53.4% 9.07g	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	157% 204g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 9.07g	g per day for Men 19-50 years
Fiber	30% 11.3g	56% 21.3g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.2% 177μg	70.3% 281μg	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	244% 220mg	0.2% 0.18mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	18% 181mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	181% 1.63mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	NA	198% 109μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Multicereal Kaiser Roll per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Multicereal Kaiser Roll:

• 1 pound of Valencia Oranges has 1212.5 times more Vitamin C than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 4.6 times more Vitamin B1, 5.3 times more Vitamin B2, 10.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Multicereal Kaiser Roll:

• 1 pound of Valencia Oranges has 2.4 times more Water than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 2.1 times more Calcium, 9.7 times more Copper, 35.6 times more Iron, 7.8 times more Magnesium, 56.5 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium, more Sodium and 27.3 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 5.6 times more Energy, 18 times more Fat, 20 times more Saturated Fat, 56.3 times more Omega 3, 45.5 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Fiber and 8.3 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein