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Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Oranges

Weight per 100 calories

Rolls, hamburger or hot dog, wheat/cracked wheat
37.2g
Oranges
213g

Rolls, hamburger or hot dog, wheat/cracked wheat have 5.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Oranges?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.34g
Fat
0.26%0.26g
1.34 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.87%0.28g
Saturated Fat
0.1%0.032g
0.28 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.3%0.069g
Omega 3
0.93%0.015g
0.069 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.5%0.6g
Omega 6
0.23%0.038g
0.6 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.5%17.6g
Carbohydrate
19.2%25g
17.6 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.54%2.57g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.57 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.53%1.1g
Fructose
NA
≤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]
1.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.86g
Glucose
NA
0.86 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.1%1.56g
Fiber
13.4%5.1g
1.56 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.76%4.35g
Protein
3.57%2g
4.35 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
10 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg
Vitamin B1
15.4%0.19mg
Thiamine
0.2 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.32%0.11mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.11 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.78mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
1.78 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.9%0.24mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.24 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.63%0.047mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.047 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.8%31.2μg
Vitamin B9
16%64μg
Folates and Folic Acid
31.2 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.94%0.071μg
Vitamin B12
0%0μg
Cobalamin
0.071 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.54%0.48mg
Vitamin C
126%113mg
Ascorbic acid
0.48 mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.99%0.15mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.15 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.53μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.53 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.3%73mg
Calcium
8.5%85mg
73 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.8%0.061mg
Copper
10.6%0.096mg
0.061 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.6%1.1mg
Iron
2.66%0.21mg
1.1 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.16%17.5mg
Magnesium
5.07%21.3mg
17.5 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg
Manganese
2.3%0.053mg
0.46 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.18%57.2mg
Phosphorus
4.26%29.8mg
57.2 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.98%67.3mg
Potassium
11.3%385mg
67.3 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.93μg
Selenium
1.93%1.06μg
9.93 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.5%172mg
Sodium
0%0mg
172 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.95%0.43mg
Zinc
1.35%0.15mg
0.43 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%13g
Water
5%185g
13 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Oranges:
Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: