Comparing Nutrients in 100 grams Navel Oranges VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Navel Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	1.7% 49kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	34.6% 45g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.86% 2.8g	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	3.1% 2.25g	0.041% 0.03g	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	% 1.97g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 2g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.9% 1.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	15.5% 62μg	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	65.7% 59mg	0.044% 0.04mg	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	1% 0.15mg	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	4.3% 43mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	40% 0.36mg	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	1.63% 0.13mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.56% 3.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.3% 23mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Multicereal Kaiser Roll per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Multicereal Kaiser Roll:

• 100 grams of Navel Oranges have 1477.5 times more Vitamin C than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 5.9 times more Vitamin B1, 4.1 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, 7.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Multicereal Kaiser Roll:

• 100 grams of Navel Oranges have 2.4 times more Water than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 2 times more Calcium, 9.2 times more Copper, 24.6 times more Iron, 7.1 times more Magnesium, 44.8 times more Manganese, 8.1 times more Phosphorus, 1.5 times more Potassium, more Selenium, 600 times more Sodium and 20.5 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 3 times more Sugars and 75 times more Fructose than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 5.6 times more Energy, 36 times more Fat, 41.2 times more Saturated Fat, 100 times more Omega 3, 87 times more Omega 6, 3.6 times more Carbohydrate, 2.1 times more Fiber and 9.5 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein