Comparing Nutrients in 7 ounces Oranges VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.2% 93kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	18% 23.3g	72.2% 94g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	NA	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	NA	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	117% 106mg	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	2.4% 0.36mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	2.5% 0.2mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.65% 172g	1.9% 70g	3700g per day for Men 19-50 years

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

• Raw Oranges have 40.9 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.5 times more Vitamin A, 6.1 times more Vitamin B1, 7.3 times more Vitamin B2, 16.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 2.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Oranges have 2.5 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 4.9 times more Calcium, 3.7 times more Copper, 29.2 times more Iron, 4.7 times more Magnesium, 49.3 times more Manganese, 11 times more Phosphorus, 53.4 times more Selenium, more Sodium and 16.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.4 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 5.7 times more Energy, 30.1 times more Fat, 49.7 times more Saturated Fat, 26.4 times more Omega 3, 89.4 times more Omega 6, 4 times more Carbohydrate, 1.8 times more Fiber and 12.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.