Comparing Nutrients in 100 grams Valencia Oranges VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Valencia Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	1.7% 49kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.5% 4.38g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	8.17% 5.9g	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	3.37% 2.44g	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	% 2.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	3.67% 33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	28.3% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	15% 0.19mg	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	9.75% 39μg	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.9% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.5mg	1.44% 1.3mg	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	NA	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	4% 40mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	26.6% 0.24mg	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	1.13% 0.09mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	100% 2.3mg	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	2.43% 17mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 477mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Rolls, hamburger or hot dog, whole wheat:

• Raw Valencia Oranges have 37.3 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 2.8 times more Vitamin A, 5.1 times more Vitamin B1, 4.7 times more Vitamin B2, 16.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B9 per 100 g.
• Both Raw Valencia Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Rolls, hamburger or hot dog, whole wheat:

• Raw Valencia Oranges have 2.4 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While Rolls, hamburger or hot dog, whole wheat contain 5 times more Calcium, 6.5 times more Copper, 26.9 times more Iron, 8.1 times more Magnesium, 100.4 times more Manganese, 12.8 times more Phosphorus, 1.4 times more Potassium, more Sodium and 28.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Rolls, hamburger or hot dog, whole wheat contain 5.5 times more Energy, 14.6 times more Fat, 26.3 times more Saturated Fat, 10.8 times more Omega 3, 36.4 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Fiber and 11.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.