Comparing Nutrients in 7 ounces Fresh Orange juice VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Fresh Orange juice	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	72.2% 94g	130g per day for Men 19-50 years
Sugars	23% 16.7g	19% 13.7g	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	5.8% 4.2g	8.2% 5.93g	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	% 3.6g	% 4.56g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	22% 8.33g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	19.4% 0.25mg	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	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	2.87% 2.58mg	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	0.53% 0.079mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	2.2% 22mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	36.4% 0.33mg	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	4.96% 0.4mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	106% 2.44mg	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	4.8% 33.7mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Rolls, hamburger or hot dog, wheat/cracked wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Fresh Orange juice have 38.5 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.7 times more Vitamin A, 5.9 times more Vitamin B1, 9.7 times more Vitamin B2, 11.9 times more Vitamin B3, 3.5 times more Vitamin B5, 3.2 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 10 times more Vitamin E and 68 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Fresh Orange juice have 2.5 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 17.8 times more Calcium, 3.8 times more Copper, 14.6 times more Iron, 4.3 times more Magnesium, 88 times more Manganese, 9.1 times more Phosphorus, 267 times more Selenium, 463 times more Sodium and 23.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.2 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 6 times more Energy, 18.1 times more Fat, 31.1 times more Saturated Fat, 16.8 times more Omega 3, 55.5 times more Omega 6, 4.5 times more Carbohydrate, 1.4 times more Fructose, 21 times more Fiber and 16.7 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein