Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheatVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Valencia Oranges

36.4%1056kcal

Energy

6.7%194kcal

1056 kcalvs194 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19.2%18.7g

Fat

1.23%1.2g

18.7 gvs1.2 g

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

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10.4%3.3g

Saturated Fat

0.43%0.14g

3.3 gvs0.14 g

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

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30%0.48g

Omega 3

3.97%0.064g

0.48 gvs0.064 g

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

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47.6%8.1g

Omega 6

1.03%0.17g

8.1 gvs0.17 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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156%203g

Carbohydrate

36.3%47g

203 gvs47 g

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

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46.3%33.6g

Sugars

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

33.6 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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78.3%29.8g

Fiber

26%9.92g

29.8 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.7%34.5g

Protein

7.37%4.13g

34.5 gvs4.13 g

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

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Vitamins

Rolls, dinner, whole-wheatvs Valencia Oranges

0%0μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

0 μgvs47.6 μg

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

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82%0.98mg

Vitamin B1

28.8%0.35mg

Thiamine

0.98 mgvs0.35 mg

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

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46.4%0.6mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.6 mgvs0.16 mg

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

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91%14.6mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs1.1 mg

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

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39%1.94mg

Vitamin B5

20%0.99mg

Pantothenic acid

1.94 mgvs0.99 mg

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

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59.5%0.77mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.77 mgvs0.25 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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29.8%119μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

119 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

214%192mg

Ascorbic acid

0 mgvs192 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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24%3.57mg

Vitamin E

Tocopherols and Tocotrienols

3.57 mgvsNA mg

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

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6.6%7.94μg

Vitamin K

Phytomenadione or phylloquinone

7.94 μgvsNA μg

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

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Minerals

Rolls, dinner, whole-wheatvs Valencia Oranges

42%421mg

Calcium

16%159mg

421 mgvs159 mg

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

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105%0.95mg

Copper

16.3%0.15mg

0.95 mgvs0.15 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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120%9.6mg

Iron

4.47%0.36mg

9.6 mgvs0.36 mg

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

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80.3%337mg

Magnesium

9.45%39.7mg

337 mgvs39.7 mg

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

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397%9.12mg

Manganese

3.97%0.091mg

9.12 mgvs0.091 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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127%889mg

Phosphorus

9.64%67.5mg

889 mgvs67.5 mg

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

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31.8%1080mg

Potassium

21%710mg

1080 mgvs710 mg

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

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356%196μg

Selenium

196 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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138%2068mg

Sodium

0%0mg

2068 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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72.5%7.98mg

Zinc

2.16%0.24mg

7.98 mgvs0.24 mg

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

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3.55%131g

Water

9.26%343g

131 gvs343 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Rolls, dinner, whole-wheat vs Valencia Oranges:

Rolls, dinner, whole-wheat have 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 13.4 times more Vitamin B3, 2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, dinner, whole-wheat vs Valencia Oranges:

Rolls, dinner, whole-wheat have 2.7 times more Calcium, 6.5 times more Copper, 26.9 times more Iron, 8.5 times more Magnesium, 99.9 times more Manganese, 13.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 33.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Water than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

Rolls, dinner, whole-wheat have 5.4 times more Energy, 15.7 times more Fat, 23.9 times more Saturated Fat, 7.6 times more Omega 3, 46.3 times more Omega 6, 4.3 times more Carbohydrate, 3 times more Fiber and 8.4 times more Protein than Raw Valencia Oranges.
Both Rolls, dinner, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Rolls, dinner, whole-wheatVS Rolls, frenchValencia OrangesVS Rolls, frenchRolls, dinner, whole-wheatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheatVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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