Comparing Nutrients in 500 calories Florida Oranges VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

• Florida Oranges: 1087g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g

Rolls, hamburger or hot dog, wheat/cracked wheat have 5.8 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Florida Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	67.6% 88g	130g per day for Men 19-50 years
Sugars	137% 99g	17.7% 13g	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	7.67% 5.56g	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	% 4.28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.6% 26g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	39% 21.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	5.58% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	18% 0.24mg	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	46% 185μg	39% 156μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	543% 489mg	2.7% 2.4mg	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	13% 1.96mg	4.96% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	46.7% 467mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	34% 0.31mg	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	12.2% 0.98mg	68% 5.43mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	100% 2.3mg	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	18.6% 130mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	19.8% 2.17mg	11mg per day for Men 19-50 years
Water	25.6% 947g	1.77% 65.5g	3700g per day for Men 19-50 years

Florida Oranges VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 500 calories of Florida Oranges vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Florida Oranges have 2.4 times more Vitamin A, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 202.4 times more Vitamin C and 2.6 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Florida Oranges have 1.3 times more Calcium, 1.4 times more Copper, 1.2 times more Magnesium, 5.5 times more Potassium and 14.5 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 5.5 times more Iron, 8.8 times more Manganese, 2.2 times more Phosphorus, 9.1 times more Selenium, more Sodium and 2.5 times more Zinc than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.4 times more Carbohydrate, 7.7 times more Sugars and 3.3 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.9 times more Omega 3, 8.9 times more Omega 6 and 2.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6