Comparing Nutrients in 7 ounces Florida Oranges VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Florida Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	3.15% 91kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	19% 3.2g	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	80.4% 105g	130g per day for Men 19-50 years
Sugars	25% 18g	4.84% 3.5g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, hard (includes kaiser)	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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	5.34% 0.069mg	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	47% 189μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	36% 0.32mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	39.7% 0.91mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.67% 173g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rolls, hard (includes kaiser) per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Rolls, hard (includes kaiser):

• 7 ounces of Florida Oranges have 1.5 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 4.8 times more Vitamin B1, 8.4 times more Vitamin B2, 10.6 times more Vitamin B3, 1.6 times more Vitamin B5, 5.6 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 7 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rolls, hard (includes kaiser) 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, hard (includes kaiser):

• 7 ounces of Florida Oranges have 1.6 times more Potassium and 2.8 times more Water than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 2.2 times more Calcium, 4.2 times more Copper, 36.4 times more Iron, 2.7 times more Magnesium, 19.2 times more Manganese, 8.3 times more Phosphorus, 78.2 times more Selenium, more Sodium and 11.8 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 ounces of Florida Oranges have 5.2 times more Sugars than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 6.4 times more Energy, 20.5 times more Fat, 8.8 times more Omega 3, 52.3 times more Omega 6, 4.6 times more Carbohydrate and 14.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Rolls, hard (includes kaiser) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein