Comparing Nutrients in 100 grams Rolls, dinner, whole-wheat VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Rolls, dinner, whole-wheat	Florida Oranges	Recommended Dietary Allowance
Energy	9.17% 266kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	7.56% 0.12g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.46g	12.6% 9.14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.78% 0.49mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	3.92% 0.051mg	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	7.5% 30μg	4.25% 17μg	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	0% 0mg	50% 45mg	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	6% 0.9mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Florida Oranges	Recommended Dietary Allowance
Calcium	10.6% 106mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	4.33% 0.039mg	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	30.3% 2.42mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	1.04% 0.024mg	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	32% 224mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	34.7% 521mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.89% 33g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, dinner, whole-wheat vs Florida Oranges:

• Rolls, dinner, whole-wheat have 2.5 times more Vitamin B1, 3.8 times more Vitamin B2, 9.2 times more Vitamin B3, 2 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and more Vitamin C than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, dinner, whole-wheat vs Florida Oranges:

• Rolls, dinner, whole-wheat have 2.5 times more Calcium, 6.1 times more Copper, 26.9 times more Iron, 8.5 times more Magnesium, 95.8 times more Manganese, 18.7 times more Phosphorus, 1.6 times more Potassium, 98.8 times more Selenium, more Sodium and 25.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.6 times more Water than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 100 grams:

• Rolls, dinner, whole-wheat have 5.8 times more Energy, 22.4 times more Fat, 33.4 times more Saturated Fat, 11 times more Omega 3, 65.7 times more Omega 6, 4.4 times more Carbohydrate, 3.1 times more Fiber and 12.4 times more Protein than Raw Florida Oranges.
• Both Rolls, dinner, whole-wheat and Raw Florida Oranges have similar amounts of Sugars per 100 g.
• Both Rolls, dinner, whole-wheat as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.