Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Oranges with Peel

Weight per 100 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g
• Oranges with Peel: 159g

Rolls, hamburger or hot dog, wheat/cracked wheat have 4.3 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	NA	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	1.53% 1.1g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.32% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	11.4% 0.15mg	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	7.8% 31.2μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.94% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.54% 0.48mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.99% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.3% 73mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	10% 0.09mg	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	13.6% 1.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	8.18% 57.2mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	18% 9.93μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.53% 131g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Oranges with Peel :

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B12 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 2.1 times more Vitamin A, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 233.2 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A and Vitamin C
• 100 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Oranges with Peel :

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.6 times more Phosphorus, 8.9 times more Selenium, 54.2 times more Sodium and 2.5 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.5 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 4.6 times more Potassium and 10 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oranges with Peel contain similar levels of Iron per 100 calories.
• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 2.7 times more Omega 3, 8.6 times more Omega 6 and 2.1 times more Protein than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 4.6 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6