Comparing Nutrients in 7 ounces Oranges with Peel VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Oranges with Peel	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	4.3% 125kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	68% 88.5g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	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	23.5% 8.93g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	14% 139mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	47.6% 0.43mg	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	20% 1.6mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	87.6% 2mg	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	6.24% 43.7mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Rolls, hamburger or hotdog, mixed-grain per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Oranges with Peel have more Vitamin C than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 4.6 times more Vitamin B1, 6.2 times more Vitamin B2, 8.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hamburger or hotdog, mixed-grain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Oranges with Peel have 1.2 times more Potassium and 2.2 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 1.4 times more Calcium, 3.8 times more Copper, 4.9 times more Iron, 3.1 times more Magnesium, 5.5 times more Phosphorus, 45.4 times more Selenium, 229 times more Sodium and 9.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 4.2 times more Energy, 20 times more Fat, 39.7 times more Saturated Fat, 4.1 times more Omega 3, 24.7 times more Omega 6, 2.9 times more Carbohydrate and 7.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hamburger or hotdog, mixed-grain offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6