Comparing Nutrients in 300 calories Oranges VS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

• Oranges: 638g
• Rolls, hamburger or hot dog, whole wheat: 112g

Rolls, hamburger or hot dog, whole wheat have 5.7 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	5.04% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	38.5% 50g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	9.1% 6.6g	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	3.75% 2.72g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	10.7% 6g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	16.6% 0.22mg	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	48% 191μg	11.7% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.83% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	1.6% 1.45mg	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	7.66% 1.15mg	3.05% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.2% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	25.5% 255mg	22% 221mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	29.6% 0.27mg	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	7.98% 0.64mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	112% 2.58mg	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	12.8% 89.4mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	66.7% 36.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	15% 554g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Rolls, hamburger or hot dog, whole wheat:

• Raw Oranges have 1.9 times more Vitamin A, 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9, 234.2 times more Vitamin C and 2.5 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 2.8 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Rolls, hamburger or hot dog, whole wheat:

• Raw Oranges have 4.3 times more Potassium and 13.8 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 4.2 times more Iron, 1.4 times more Magnesium, 16.1 times more Manganese, 2.7 times more Phosphorus, 11.5 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.5 times more Carbohydrate, 9 times more Sugars and 2.3 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 6.4 times more Fat, 10.7 times more Saturated Fat, 4.3 times more Omega 3, 15.5 times more Omega 6 and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.