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

Weight per 500 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g
• Oranges with Peel: 794g

Rolls, hamburger or hot dog, wheat/cracked wheat have 4.3 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	95% 123g	130g per day for Men 19-50 years
Sugars	17.7% 13g	NA	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	7.67% 5.56g	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	% 4.28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	94% 35.7g	38g per day for Men 19-50 years
Protein	39% 21.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.58% 50μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	56.8% 0.74mg	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	39% 156μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.7% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.7% 2.4mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.96% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	36.4% 364mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	50.3% 0.45mg	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	68% 5.43mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	21% 87.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	NA	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	41% 286mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.17mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	17.7% 653g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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.
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

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

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.6 times more Phosphorus, 8.9 times more Selenium, 54.2 times more Sodium and 2.5 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oranges with Peel contain similar levels of Iron per 500 calories.
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 2.7 times more Omega 3, 8.6 times more Omega 6 and 2.1 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 4.6 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6