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

Weight per 100 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

37.2g

Valencia Oranges

204g

Rolls, hamburger or hot dog, wheat/cracked wheat have 5.5 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Valencia Oranges

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

0.63%0.61g

1.34 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.87%0.28g

Saturated Fat

0.22%0.071g

0.28 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.3%0.069g

Omega 3

2.04%0.033g

0.069 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.5%0.6g

Omega 6

0.53%0.09g

0.6 gvs0.09 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

18.7%24.3g

17.6 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.54%2.57g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.57 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.53%1.1g

Fructose

≤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

0.86 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

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

3.8%2.12g

4.35 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, hamburger or hot dog, wheat/cracked wheatvs Valencia Oranges

1.1%10μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

10 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg

Vitamin B1

14.8%0.18mg

Thiamine

0.2 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.32%0.11mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.11 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.78mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.24 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.63%0.047mg

Vitamin B6

9.9%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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Vitamin B7

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

20%79.6μg

Folates and Folic Acid

31.2 μgvs79.6 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

110%99mg

Ascorbic acid

0.48 mgvs99 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

Tocopherols and Tocotrienols

0.15 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.53μg

Vitamin K

Phytomenadione or phylloquinone

2.53 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, hamburger or hot dog, wheat/cracked wheatvs Valencia Oranges

7.3%73mg

Calcium

8.16%81.6mg

73 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.8%0.061mg

Copper

8.4%0.076mg

0.061 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

2.3%0.18mg

1.1 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.16%17.5mg

Magnesium

4.86%20.4mg

17.5 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg

Manganese

2.04%0.047mg

0.46 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

4.96%34.7mg

57.2 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.98%67.3mg

Potassium

10.7%365mg

67.3 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.93μg

Selenium

9.93 μgvsNA 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

1.1%0.12mg

0.43 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%13g

Water

4.76%176g

13 gvs176 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 Valencia Oranges:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.3 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Vitamin A, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 204.8 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Valencia Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 100 kcal.

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

Rolls, hamburger or hot dog, wheat/cracked wheat have 5.9 times more Iron, 9.8 times more Manganese, 1.7 times more Phosphorus, more Sodium and 3.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.4 times more Potassium and 13.5 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Valencia Oranges have similar amounts of Calcium, Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 2.2 times more Fat, 2.1 times more Omega 3, 6.7 times more Omega 6 and 2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate and 3.3 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatValencia OrangesVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: