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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	42% 1220kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	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	157% 204g	54% 70.3g	130g per day for Men 19-50 years
Sugars	37% 27g	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	15.3% 11g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	100% 56g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	47.6% 191μg	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	12.4% 1.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	90% 898mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	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	137% 11mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	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	141% 984mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger or hot dog, whole 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, whole wheat vs Oranges with Peel :

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 2.5 times more Vitamin A, 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 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, whole wheat.
• 1 pound of Rolls, hamburger or hot dog, whole 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, whole wheat vs Oranges with Peel :

• 1 pound of Rolls, hamburger or hot dog, whole wheat has 2.8 times more Calcium, 4.2 times more Copper, 3 times more Iron, 5.8 times more Magnesium, 9.9 times more Phosphorus, 1.2 times more Potassium, 47 times more Selenium, 238.5 times more Sodium and 15.5 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, whole wheat.
• 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, whole wheat has 4.3 times more Energy, 14.6 times more Fat, 26.3 times more Saturated Fat, 10.8 times more Omega 3, 36.4 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Fiber and 9.5 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6