Comparing Nutrients in 300 calories Valencia OrangesVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

Valencia Oranges

612g

Rolls, hamburger or hot dog, whole wheat

112g

Rolls, hamburger or hot dog, whole wheat have 5.5 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Rolls, hamburger or hot dog, whole wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.9%1.84g

Fat

5.04%4.9g

1.84 gvs4.9 g

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

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0.67%0.21g

Saturated Fat

3.2%1.03g

0.21 gvs1.03 g

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

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6.12%0.098g

Omega 3

12%0.19g

0.098 gvs0.19 g

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

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1.6%0.27g

Omega 6

10.5%1.8g

0.27 gvs1.8 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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56%72.8g

Carbohydrate

38.5%50g

72.8 gvs50 g

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

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Sugars

9.1%6.6g

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

NA gvs6.6 g

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

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Fructose

3.75%2.72g

≤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 gvs2.72 g

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

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Glucose

%2.26g

NA gvs2.26 g

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

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Sucrose

%0g

NA gvs0 g

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

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40.3%15.3g

Fiber

18%6.8g

15.3 gvs6.8 g

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

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11.4%6.37g

Protein

24.7%14g

6.37 gvs14 g

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

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Vitamins

Valencia Orangesvs Rolls, hamburger or hot dog, whole wheat

8.16%73.5μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

73.5 μgvs37 μg

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

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44.4%0.53mg

Vitamin B1

41%0.49mg

Thiamine

0.53 mgvs0.49 mg

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

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19%0.24mg

Vitamin B2

16%0.21mg

Riboflavin

0.24 mgvs0.21 mg

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

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10.5%1.68mg

Vitamin B3

31.5%5.04mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs5.04 mg

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

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30.6%1.53mg

Vitamin B5

19%0.94mg

Pantothenic acid

1.53 mgvs0.94 mg

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

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29.7%0.39mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.39 mgvs0.22 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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59.7%239μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

239 μgvs47 μg

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

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0%0μg

Vitamin B12

8.83%0.21μg

Cobalamin

0 μgvs0.21 μg

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

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330%297mg

Vitamin C

1.6%1.45mg

Ascorbic acid

297 mgvs1.45 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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Vitamin E

3.05%0.46mg

Tocopherols and Tocotrienols

NA mgvs0.46 mg

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

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Vitamin K

4.2%5μg

Phytomenadione or phylloquinone

NA μgvs5 μg

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

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Minerals

Valencia Orangesvs Rolls, hamburger or hot dog, whole wheat

24.5%245mg

Calcium

22%221mg

245 mgvs221 mg

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

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25%0.23mg

Copper

29.6%0.27mg

0.23 mgvs0.27 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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6.9%0.55mg

Iron

33.7%2.7mg

0.55 mgvs2.7 mg

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

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14.6%61.2mg

Magnesium

21.5%90mg

61.2 mgvs90 mg

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

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6.12%0.14mg

Manganese

112%2.58mg

0.14 mgvs2.58 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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15%104mg

Phosphorus

34.6%242mg

104 mgvs242 mg

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

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32.2%1096mg

Potassium

7.94%270mg

1096 mgvs270 mg

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

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Selenium

66.7%36.7μg

NA μgvs36.7 μg

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

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0%0mg

Sodium

35.5%532mg

0 mgvs532 mg

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

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3.34%0.37mg

Zinc

17.3%1.9mg

0.37 mgvs1.9 mg

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

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14.3%529g

Water

1.1%40g

529 gvs40 g

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

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Lets compare vitamin content per 300 calories of Valencia Oranges vs Rolls, hamburger or hot dog, whole wheat:

Raw Valencia Oranges have 2 times more Vitamin A, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 204.8 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 3 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Raw Valencia Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Rolls, hamburger or hot dog, whole wheat:

Raw Valencia Oranges have 4.1 times more Potassium and 13.2 times more Water than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 4.9 times more Iron, 1.5 times more Magnesium, 18.3 times more Manganese, 2.3 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 1.5 times more Carbohydrate and 2.2 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 2.7 times more Fat, 4.8 times more Saturated Fat, 2 times more Omega 3, 6.6 times more Omega 6 and 2.2 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesRolls, hamburger or hot dog, whole wheatVS Navel OrangesValencia OrangesVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Valencia Oranges or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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