Comparing Nutrients in 7 ounces Rolls, hamburger or hotdog, plain VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Fresh Orange juice	Recommended Dietary Allowance
Energy	19% 554kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	5.22% 1.67g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	16% 20.6g	130g per day for Men 19-50 years
Sugars	20% 14.4g	23% 16.7g	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	6.8% 4.94g	5.8% 4.2g	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	% 4.5g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.8% 1.08mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.1% 0.079mg	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	46.6% 187μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	110% 99mg	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	3.57% 0.54mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Fresh Orange juice	Recommended Dietary Allowance
Calcium	28.6% 286mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	9.7% 0.087mg	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	85% 6.8mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	1.2% 0.028mg	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	28.6% 200mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	1.84% 68g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, plain VS Fresh Orange juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hotdog, plain vs Fresh Orange juice:

• 7 ounces of Rolls, hamburger or hotdog, plain have 2.9 times more Vitamin A, 6 times more Vitamin B1, 9.9 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and 48 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 38.5 times more Vitamin C than Rolls, hamburger or hotdog, plain.
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hotdog, plain as well as Raw Orange juice have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hotdog, plain vs Fresh Orange juice:

• 7 ounces of Rolls, hamburger or hotdog, plain have 13.1 times more Calcium, 2.5 times more Copper, 17.2 times more Iron, 2.1 times more Magnesium, 36.6 times more Manganese, 5.9 times more Phosphorus, 272 times more Selenium, 494 times more Sodium and 14.6 times more Zinc than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.6 times more Potassium and 2.6 times more Water than Rolls, hamburger or hotdog, plain.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hotdog, plain have 6.2 times more Energy, 19.6 times more Fat, 35.1 times more Saturated Fat, 16.6 times more Omega 3, 55 times more Omega 6, 4.8 times more Carbohydrate, 9 times more Fiber and 14 times more Protein than Fresh Orange juice.
• Both Rolls, hamburger or hotdog, plain and Fresh Orange juice offer comparable quantities of Sugars and Fructose per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein