Comparing Nutrients in 1 pound Rolls, hard (includes kaiser) VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Rolls, hard (includes kaiser)	Valencia Oranges	Recommended Dietary Allowance
Energy	46% 1329kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.35g	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	184% 239g	41.5% 54g	130g per day for Men 19-50 years
Sugars	11% 8.03g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	80% 45g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	108% 431μg	44.2% 177μg	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	0% 0mg	244% 220mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Valencia Oranges	Recommended Dietary Allowance
Calcium	43% 431mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	18.6% 0.17mg	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	186% 15mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	4.54% 0.1mg	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	64.8% 454mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	322% 177μg	NA	55μg per day for Men 19-50 years
Sodium	165% 2468mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	3.8% 141g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hard (includes kaiser) vs Valencia Oranges:

• Rolls, hard (includes kaiser) have 5.5 times more Vitamin B1, 8.4 times more Vitamin B2, 15.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hard (includes kaiser) vs Valencia Oranges:

• Rolls, hard (includes kaiser) have 2.4 times more Calcium, 4.4 times more Copper, 36.4 times more Iron, 2.7 times more Magnesium, 20 times more Manganese, 5.9 times more Phosphorus, more Sodium and 15.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Potassium and 2.8 times more Water than Rolls, hard (includes kaiser).

Comparison of macro-nutrients per 1 pound:

• Rolls, hard (includes kaiser) have 6 times more Energy, 14.3 times more Fat, 17.3 times more Saturated Fat, 6.1 times more Omega 3, 36.8 times more Omega 6, 4.4 times more Carbohydrate and 9.5 times more Protein than Raw Valencia Oranges.
• Both Rolls, hard (includes kaiser) and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Rolls, hard (includes kaiser) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.