Comparing Nutrients in 7 ounces Florida Oranges VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Florida Oranges	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	3.15% 91kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	9.6% 9.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23.8% 4.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	78% 101g	130g per day for Men 19-50 years
Sugars	25% 18g	23% 16.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	39% 15g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	29.8% 0.39mg	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	8.43% 33.7μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	0% 0mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	52.7% 0.47mg	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	2.23% 0.18mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	198% 4.56mg	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	3.4% 24mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	69% 1034mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	1.78% 65.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rolls, dinner, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Rolls, dinner, whole-wheat:

• 7 ounces of Florida Oranges have more Vitamin C than Rolls, dinner, whole-wheat.
• While 7 oz of Rolls, dinner, whole-wheat contain 2.5 times more Vitamin B1, 3.8 times more Vitamin B2, 9.2 times more Vitamin B3, 2 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 5 times more Vitamin E than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 7 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Rolls, dinner, whole-wheat:

• 7 ounces of Florida Oranges have 2.6 times more Water than Rolls, dinner, whole-wheat.
• While 7 oz of Rolls, dinner, whole-wheat contain 2.5 times more Calcium, 6.1 times more Copper, 26.9 times more Iron, 8.5 times more Magnesium, 95.8 times more Manganese, 18.7 times more Phosphorus, 1.6 times more Potassium, 98.8 times more Selenium, more Sodium and 25.1 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, dinner, whole-wheat contain 5.8 times more Energy, 22.4 times more Fat, 33.4 times more Saturated Fat, 11 times more Omega 3, 65.7 times more Omega 6, 4.4 times more Carbohydrate, 3.1 times more Fiber and 12.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Rolls, dinner, whole-wheat offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein