Comparing Nutrients in 300 calories Rolls, hamburger or hotdog, plain VS Florida Oranges

Weight per 300 calories

• Rolls, hamburger or hotdog, plain: 108g
• Florida Oranges: 652g

Rolls, hamburger or hotdog, plain have 6.1 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.

Discover which food has more nutrients per 300 calories - Rolls, hamburger or hotdog, plain or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	41.5% 54g	58% 75.3g	130g per day for Men 19-50 years
Sugars	10.8% 7.83g	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	3.7% 2.68g	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	% 2.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.1% 1.94g	41% 15.7g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Florida Oranges	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.068mg	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	25.3% 101μg	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.96% 0.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.55% 1.4mg	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	1.94% 0.29mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Florida Oranges	Recommended Dietary Allowance
Calcium	15.5% 155mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	46% 3.7mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	15.5% 109mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	3.86% 131mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	53% 29.2μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.14% 0.78mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	1% 37g	15.4% 568g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hotdog, Plain VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, hamburger or hotdog, plain or Florida Oranges?

Lets compare vitamin content per 300 calories of Rolls, hamburger or hotdog, plain vs Florida Oranges:

• 300 calories of Rolls, hamburger or hotdog, plain have 1.2 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.3 times more Vitamin A, 2.7 times more Vitamin B5, 4.9 times more Vitamin B6, 209.9 times more Vitamin C and 4 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• 300 calories of Florida Oranges have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hotdog, plain as well as Raw Florida Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rolls, hamburger or hotdog, plain vs Florida Oranges:

• 300 calories of Rolls, hamburger or hotdog, plain have 6.3 times more Iron, 3.5 times more Manganese, 1.4 times more Phosphorus, 9 times more Selenium, more Sodium and 1.5 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.8 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 8.4 times more Potassium and 15.4 times more Water than Rolls, hamburger or hotdog, plain.
• 300 calories of Rolls, hamburger or hotdog, plain lack sufficient amounts of Magnesium and Potassium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, hamburger or hotdog, plain have 2.7 times more Omega 3, 8.5 times more Omega 6 and 2.3 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate, 7.6 times more Sugars and 8.1 times more Fiber than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Rolls, hamburger or hotdog, plain provide inadequate amounts of Fiber
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6