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Comparing Nutrients in 5 ounces Rolls, hamburger or hotdog, plainVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hotdog, plain
14%
13%
73%
Navel Oranges
7%
2%
91%
5 oz ▼

Macro Nutrients

13.6%395kcal
Energy
2.4%69.5kcal
395 kcalvs69.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.7%5.54g
Fat
0.22%0.21g
5.54 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.73%1.2g
Saturated Fat
0.075%0.024g
1.2 gvs0.024 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.2%0.26g
Omega 3
0.8%0.013g
0.26 gvs0.013 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.3%2.26g
Omega 6
0.19%0.033g
2.26 gvs0.033 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54.6%71g
Carbohydrate
13.7%17.8g
71 gvs17.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.2%10.3g
Sugars
16.6%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.3 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.87%3.53g
Fructose
4.4%3.2g
≤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]
3.53 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.2g
Glucose
%2.8g
3.2 gvs2.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%6.07g
0 gvs6.07 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.7%2.55g
Fiber
8.2%3.1g
2.55 gvs3.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.7%14g
Protein
2.3%1.3g
14 gvs1.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

4.57%41μg
Vitamin A
1.9%17μg
RAE, retinol activity equivalents
41 μgvs17 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64%0.77mg
Vitamin B1
8.03%0.096mg
Thiamine
0.77 mgvs0.096 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.4%0.42mg
Vitamin B2
5.56%0.072mg
Riboflavin
0.42 mgvs0.072 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37%5.93mg
Vitamin B3
3.77%0.6mg
Niacin, nicotinic acid, niacinamide
5.93 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.7%0.79mg
Vitamin B5
7.4%0.37mg
Pantothenic acid
0.79 mgvs0.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.87%0.089mg
Vitamin B6
8.6%0.11mg
Pyridoxine
0.089 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.3%133μg
Vitamin B9
12%48μg
Folates and Folic Acid
133 μgvs48 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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12%0.28μg
Vitamin B12
0%0μg
Cobalamin
0.28 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.05%1.84mg
Vitamin C
93%83.8mg
Ascorbic acid
1.84 mgvs83.8 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.55%0.38mg
Vitamin E
1.4%0.21mg
Tocopherols and Tocotrienols
0.38 mgvs0.21 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.67%6.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.8 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

20.4%204mg
Calcium
6.1%61mg
204 mgvs61 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg
Copper
6.14%0.055mg
0.15 mgvs0.055 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.8%4.86mg
Iron
2.3%0.18mg
4.86 mgvs0.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.76%32.6mg
Magnesium
3.7%15.6mg
32.6 mgvs15.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31.6%0.73mg
Manganese
1.8%0.041mg
0.73 mgvs0.041 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20.5%143mg
Phosphorus
4.66%32.6mg
143 mgvs32.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.1%173mg
Potassium
6.92%235mg
173 mgvs235 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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70%38.6μg
Selenium
0%0μg
38.6 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.7%700mg
Sodium
0.094%1.4mg
700 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.4%1.03mg
Zinc
1.03%0.11mg
1.03 mgvs0.11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.3%48.7g
Water
3.3%122g
48.7 gvs122 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Rolls, hamburger or hotdog, plain vs Navel Oranges:
Comparing minerals per 5 ounces for Rolls, hamburger or hotdog, plain vs Navel Oranges:
Comparison of macro-nutrients per 5 ounces:



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