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Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, wheat/cracked wheatVS Oranges

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

37%1068kcal
Energy
6.43%187kcal
1068 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.8%14.3g
Fat
0.49%0.48g
14.3 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.25%2.96g
Saturated Fat
0.19%0.06g
2.96 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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46%0.73g
Omega 3
1.74%0.028g
0.73 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
0.42%0.071g
6.4 gvs0.071 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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144%188g
Carbohydrate
36%46.6g
188 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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37.8%27.4g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.4 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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16.4%12g
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]
12 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%9.13g
Glucose
NA
9.13 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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44%16.7g
Fiber
25%9.53g
16.7 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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83%46.4g
Protein
6.66%3.73g
46.4 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

12%107μg
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
107 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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176%2.1mg
Vitamin B1
28.8%0.35mg
Thiamine
2.1 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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89%1.15mg
Vitamin B2
12.2%0.16mg
Riboflavin
1.15 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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119%19mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
19 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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52.2%2.6mg
Vitamin B5
20%0.99mg
Pantothenic acid
2.6 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.8%0.5mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.5 mgvs0.24 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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83.3%333μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
333 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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31.4%0.75μg
Vitamin B12
0%0μg
Cobalamin
0.75 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.73%5.16mg
Vitamin C
235%211mg
Ascorbic acid
5.16 mgvs211 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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10.6%1.6mg
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
1.6 mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
27 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

77.8%778mg
Calcium
16%159mg
778 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.8%0.65mg
Copper
20%0.18mg
0.65 mgvs0.18 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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145%11.6mg
Iron
4.96%0.4mg
11.6 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44.4%187mg
Magnesium
9.45%39.7mg
187 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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213%4.9mg
Manganese
4.3%0.099mg
4.9 mgvs0.099 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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87.3%611mg
Phosphorus
7.94%55.6mg
611 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg
Potassium
21%718mg
718 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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193%106μg
Selenium
3.6%2μg
106 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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123%1838mg
Sodium
0%0mg
1838 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.2%4.64mg
Zinc
2.53%0.28mg
4.64 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.78%140g
Water
9.3%344g
140 gvs344 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, hamburger or hot dog, wheat/cracked wheat vs Oranges:
Comparing minerals per 14 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Oranges:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: