Comparing Nutrients in 7 ounces Rolls, hamburger or hot dog, whole wheat VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Oranges	Recommended Dietary Allowance
Energy	18.4% 534kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	18% 23.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	25.6% 18.6g	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	6.68% 4.84g	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	% 4.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32% 12g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	44% 24.6g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Oranges	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	9.16% 0.12mg	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	21% 83.3μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	117% 106mg	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	5.42% 0.81mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Oranges	Recommended Dietary Allowance
Calcium	39.3% 393mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	9.92% 0.089mg	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	60% 4.8mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	2.16% 0.05mg	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	61.5% 431mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hot dog, whole wheat vs Oranges:

• Rolls, hamburger or hot dog, whole wheat have 3 times more Vitamin A, 5.1 times more Vitamin B1, 4.7 times more Vitamin B2, 16 times more Vitamin B3, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 40.9 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Oranges have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, hamburger or hot dog, whole wheat vs Oranges:

• Rolls, hamburger or hot dog, whole wheat have 5 times more Calcium, 5.3 times more Copper, 24.2 times more Iron, 8.1 times more Magnesium, 92.4 times more Manganese, 15.5 times more Phosphorus, 1.3 times more Potassium, 65.8 times more Selenium, more Sodium and 24.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 7 ounces:

• Rolls, hamburger or hot dog, whole wheat have 5.7 times more Energy, 36.5 times more Fat, 61.4 times more Saturated Fat, 24.7 times more Omega 3, 88.9 times more Omega 6, 3.8 times more Carbohydrate, 2.5 times more Fiber and 13.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Sugars than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.