Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, whole wheat VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Canned Orange Juice	Recommended Dietary Allowance
Energy	13% 381kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	17% 12.4g	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	4.77% 3.46g	4.75% 3.44g	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	% 2.88g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.75g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	3.4% 0.044mg	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	15% 59.5μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	47.4% 42.7mg	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	3.87% 0.58mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Canned Orange Juice	Recommended Dietary Allowance
Calcium	28% 281mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	43% 3.43mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	1.3% 0.03mg	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	44% 308mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Canned Orange Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, whole wheat vs Canned Orange Juice:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 3.7 times more Vitamin A, 11.3 times more Vitamin B1, 8.9 times more Vitamin B2, 22.5 times more Vitamin B3, 4.7 times more Vitamin B5, 6.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 45 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 23.2 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• 5 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, whole wheat vs Canned Orange Juice:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 19.8 times more Calcium, 10.9 times more Copper, 24.2 times more Iron, 8.1 times more Magnesium, 110 times more Manganese, 12.8 times more Phosphorus, 1.3 times more Potassium, 329 times more Selenium, 119.3 times more Sodium and 42.8 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 5.7 times more Energy, 29.2 times more Fat, 51.2 times more Saturated Fat, 24.7 times more Omega 3, 59.3 times more Omega 6, 4.1 times more Carbohydrate, 20.3 times more Fiber and 18.2 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.5 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Canned Orange Juice offer comparable quantities of Fructose per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein