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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	42% 1220kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	52.4% 0.84g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	54% 70.3g	130g per day for Men 19-50 years
Sugars	43% 31.3g	NA	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	18.7% 13.6g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	95% 53g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	32.4% 0.42mg	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	95% 381μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	89% 889mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	28.7% 0.26mg	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	166% 13.2mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	NA	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	100% 699mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	4.3% 160g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, wheat/cracked wheat VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 2.1 times more Vitamin A, 5.3 times more Vitamin B1, 5.8 times more Vitamin B2, 9.6 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 54.6 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

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

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 2.8 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 3.4 times more Magnesium, 7 times more Phosphorus, 38.1 times more Selenium, 231.5 times more Sodium and 10.6 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.3 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oranges with Peel contain similar levels of Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat has 4.3 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, 3.1 times more Carbohydrate and 9 times more Protein than Oranges with Peel .
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oranges with Peel offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6