Comparing Nutrients in 5 ounces Florida Oranges VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Florida Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	13.3% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	49% 63.7g	130g per day for Men 19-50 years
Sugars	18% 13g	11.6% 8.4g	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	4.77% 3.46g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	21% 0.27mg	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	6.02% 24μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 63.8mg	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	1.7% 0.26mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	6.1% 61mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	37.6% 0.34mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	142% 3.27mg	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	2.43% 17mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rolls, hamburger or hot dog, whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Rolls, hamburger or hot dog, whole wheat:

• 5 ounces of Florida Oranges have 34.6 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 3 times more Vitamin A, 4.4 times more Vitamin B1, 4.7 times more Vitamin B2, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Rolls, hamburger or hot dog, whole wheat:

• 5 ounces of Florida Oranges have 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 4.6 times more Calcium, 6.1 times more Copper, 26.9 times more Iron, 8.1 times more Magnesium, 96.3 times more Manganese, 18.1 times more Phosphorus, 1.4 times more Potassium, 65.8 times more Selenium, more Sodium and 21.4 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.5 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 5.8 times more Energy, 20.9 times more Fat, 36.8 times more Saturated Fat, 15.7 times more Omega 3, 51.6 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Fiber and 17.7 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein