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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	7.66% 222kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	175% 227g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	19.5% 195mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	149% 2241mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rolls, hamburger or hotdog, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 1.3 times more Vitamin B6 and 45.5 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While 1 lb of Rolls, hamburger or hotdog, plain contains 2.4 times more Vitamin A, 8 times more Vitamin B1, 5.8 times more Vitamin B2, 9.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 1 pound of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D and Vitamin E in one pound.

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

• 1 pound of Navel Oranges has 1.4 times more Potassium and 2.5 times more Water than Rolls, hamburger or hotdog, plain.
• While 1 lb of Rolls, hamburger or hotdog, plain contains 3.3 times more Calcium, 2.8 times more Copper, 26.4 times more Iron, 2.1 times more Magnesium, 17.7 times more Manganese, 4.4 times more Phosphorus, more Selenium, 494 times more Sodium and 9.1 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.2 times more Fiber than Rolls, hamburger or hotdog, plain.
• While 1 lb of Rolls, hamburger or hotdog, plain contains 5.7 times more Energy, 26.1 times more Fat, 49.5 times more Saturated Fat, 20.3 times more Omega 3, 69.4 times more Omega 6, 4 times more Carbohydrate and 10.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Rolls, hamburger or hotdog, plain offer comparable quantities of Sugars and Fructose per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein