Comparing Nutrients in 5 ounces Valencia Oranges VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Valencia Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	54.6% 71g	130g per day for Men 19-50 years
Sugars	NA	14.2% 10.3g	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	4.87% 3.53g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6.87% 0.089mg	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	14% 55.3μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	2.05% 1.84mg	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	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	17% 0.15mg	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	1.6% 0.13mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	31.6% 0.73mg	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	3.44% 24mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	NA	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.3% 48.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Rolls, hamburger or hotdog, plain:

• Raw Valencia Oranges have 37.3 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 2.4 times more Vitamin A, 6.2 times more Vitamin B1, 7.4 times more Vitamin B2, 15.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Valencia Oranges as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Rolls, hamburger or hotdog, plain:

• Raw Valencia Oranges have 1.5 times more Potassium and 2.5 times more Water than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.6 times more Calcium, 2.9 times more Copper, 38.1 times more Iron, 2.3 times more Magnesium, 22.3 times more Manganese, 5.9 times more Phosphorus, more Sodium and 12.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.4 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 5.7 times more Energy, 13 times more Fat, 24.1 times more Saturated Fat, 11.4 times more Omega 3, 36.3 times more Omega 6, 4.2 times more Carbohydrate and 9.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.