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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Oranges with Peel	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	4.3% 125kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	80.4% 105g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rolls, hard (includes kaiser)	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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	14% 139mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.66% 61.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Rolls, hard (includes kaiser):

• 7 ounces of Oranges with Peel have 2.7 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, 6.7 times more Vitamin B2, 8.5 times more Vitamin B3 and 3.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Rolls, hard (includes kaiser) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Rolls, hard (includes kaiser):

• 7 ounces of Oranges with Peel have 1.8 times more Potassium and 2.7 times more Water than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 1.4 times more Calcium, 2.9 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus, 55.9 times more Selenium, 272 times more Sodium and 8.5 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 ounces of Oranges with Peel have 2 times more Fiber than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 4.7 times more Energy, 14.3 times more Fat, 6.1 times more Omega 3, 36.8 times more Omega 6, 3.4 times more Carbohydrate and 7.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6