Comparing Nutrients in 300 calories Oranges with Peel VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

• Oranges with Peel: 476g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 112g

Rolls, hamburger or hot dog, wheat/cracked wheat have 4.3 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.6% 3.33g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	3.35% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11% 0.14mg	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	35.7% 143μg	23.4% 94μg	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	376% 338mg	1.6% 1.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.97% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	33.3% 333mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	20.4% 0.18mg	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	47.6% 3.8mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	NA	59.7% 1.37mg	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% 105mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.06% 39.3g	3700g per day for Men 19-50 years

Oranges With Peel VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 300 calories of Oranges with Peel have 2.1 times more Vitamin A, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 233.2 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 300 calories for Oranges with Peel vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 300 calories of Oranges with Peel have 1.5 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 4.6 times more Potassium and 10 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.6 times more Phosphorus, 8.9 times more Selenium, 54.2 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.4 times more Carbohydrate and 4.6 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 300 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.7 times more Omega 3, 8.6 times more Omega 6 and 2.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6