Comparing Nutrients in 300 calories Rolls, french VS Florida Oranges

Weight per 300 calories

• Rolls, french: 108g
• Florida Oranges: 652g

Rolls, french have 6 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Rolls, french or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Rolls, french	13%	14%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Rolls, french	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.66g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.64% 0.042g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	58% 75.3g	130g per day for Men 19-50 years
Sugars	0.46% 0.34g	82.2% 59.6g	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	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	9.12% 3.47g	41% 15.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Rolls, french	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.25% 0.042mg	25.6% 0.33mg	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	30.6% 122μg	27.7% 111μg	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	326% 293mg	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	2.17% 0.32mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.62% 1.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, french	Florida Oranges	Recommended Dietary Allowance
Calcium	9.86% 99mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	28.3% 0.25mg	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	36.7% 2.94mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	5.16% 21.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.61mg	6.8% 0.16mg	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	13% 91mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	55% 30.2μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	41.4% 622mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.97mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	1% 37.7g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, french vs Florida Oranges:

• Rolls, french have 1.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 3.3 times more Vitamin B5, 7.9 times more Vitamin B6, more Vitamin C and 3.6 times more Vitamin E than Rolls, french.
• Both Rolls, french and Raw Florida Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Rolls, french as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, french vs Florida Oranges:

• Rolls, french have 5 times more Iron, 3.9 times more Manganese, 9.3 times more Selenium, more Sodium and 1.9 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.8 times more Calcium, 1.7 times more Copper, 3 times more Magnesium, 8.9 times more Potassium and 15.1 times more Water than Rolls, french.
• Both Rolls, french and Raw Florida Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, french have 3.4 times more Fat, 6.4 times more Saturated Fat, 4.3 times more Omega 6 and 2 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Omega 3, 1.4 times more Carbohydrate, 177.5 times more Sugars and 4.5 times more Fiber than Rolls, french.
• Both Rolls, french and Raw Florida Oranges have similar amounts of Energy per 300 kcal.
• Both Rolls, french as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.