Comparing Nutrients in 7 ounces Navel Oranges VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	3.35% 97kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	76.5% 99g	130g per day for Men 19-50 years
Sugars	23.3% 17g	20% 14.4g	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	6.16% 4.47g	6.8% 4.94g	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	% 3.9g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.6% 0.13mg	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	17% 67.5μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	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% 0.3mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24% 0.22mg	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	3.22% 0.26mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	44% 1mg	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	6.52% 45.6mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rolls, hamburger or hotdog, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Rolls, hamburger or hotdog, plain:

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B6 and 45.5 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 2.4 times more Vitamin A, 8 times more Vitamin B1, 5.8 times more Vitamin B2, 9.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Rolls, hamburger or hotdog, plain:

• 7 ounces of Navel Oranges have 1.4 times more Potassium and 2.5 times more Water than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 3.3 times more Calcium, 2.8 times more Copper, 26.4 times more Iron, 2.1 times more Magnesium, 17.7 times more Manganese, 4.4 times more Phosphorus, more Selenium, 494 times more Sodium and 9.1 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.2 times more Fiber than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 5.7 times more Energy, 26.1 times more Fat, 49.5 times more Saturated Fat, 20.3 times more Omega 3, 69.4 times more Omega 6, 4 times more Carbohydrate and 10.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Rolls, hamburger or hotdog, plain offer comparable quantities of Sugars and Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein