Comparing Nutrients in 5 ounces Valencia Oranges VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Valencia Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	NA	3.46% 2.5g	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	9.33% 3.54g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.8% 0.05mg	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	33.7% 135μg	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	76.4% 68.7mg	0% 0mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	25.7% 0.23mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	28.3% 0.65mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Rolls, hard (includes kaiser):

• Raw Valencia Oranges have more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 5.5 times more Vitamin B1, 8.4 times more Vitamin B2, 15.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Rolls, hard (includes kaiser):

• Raw Valencia Oranges have 1.7 times more Potassium and 2.8 times more Water than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 2.4 times more Calcium, 4.4 times more Copper, 36.4 times more Iron, 2.7 times more Magnesium, 20 times more Manganese, 5.9 times more Phosphorus, more Sodium and 15.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hard (includes kaiser) contain 6 times more Energy, 14.3 times more Fat, 17.3 times more Saturated Fat, 6.1 times more Omega 3, 36.8 times more Omega 6, 4.4 times more Carbohydrate and 9.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Rolls, hard (includes kaiser) have similar amounts of Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.