Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Navel Oranges

Weight per 300 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Navel Oranges

612g

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

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

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

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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4.15%4.03g

Fat

0.95%0.92g

4.03 gvs0.92 g

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

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2.6%0.83g

Saturated Fat

0.33%0.1g

0.83 gvs0.1 g

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

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13%0.21g

Omega 3

3.44%0.055g

0.21 gvs0.055 g

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

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10.6%1.8g

Omega 6

0.83%0.14g

1.8 gvs0.14 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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40.6%52.8g

Carbohydrate

59%76.8g

52.8 gvs76.8 g

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

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10.6%7.7g

Sugars

71.8%52g

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

7.7 gvs52 g

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

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4.6%3.33g

Fructose

19%13.8g

≤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]

3.33 gvs13.8 g

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

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%2.57g

Glucose

%12g

2.57 gvs12 g

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

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%0g

Sucrose

%26.2g

0 gvs26.2 g

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

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12.3%4.7g

Fiber

35.4%13.5g

4.7 gvs13.5 g

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

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23.3%13g

Protein

9.95%5.57g

13 gvs5.57 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 Navel Oranges

3.35%30μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

30 μgvs73.5 μg

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

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49.4%0.59mg

Vitamin B1

34.7%0.42mg

Thiamine

0.59 mgvs0.42 mg

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

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25%0.32mg

Vitamin B2

24%0.31mg

Riboflavin

0.32 mgvs0.31 mg

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

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33.3%5.33mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

5.33 mgvs2.6 mg

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

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14.7%0.73mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.73 mgvs1.6 mg

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

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11%0.14mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.14 mgvs0.48 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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23.4%94μg

Vitamin B9

52%208μg

Folates and Folic Acid

94 μgvs208 μg

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

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8.83%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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1.6%1.45mg

Vitamin C

402%362mg

Ascorbic acid

1.45 mgvs362 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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2.97%0.45mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

0.45 mgvs0.92 mg

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

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6.3%7.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.6 μgvs0 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 Navel Oranges

22%219mg

Calcium

26.3%263mg

219 mgvs263 mg

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

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20.4%0.18mg

Copper

26.5%0.24mg

0.18 mgvs0.24 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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40.7%3.26mg

Iron

9.95%0.8mg

3.26 mgvs0.8 mg

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

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12.5%52.4mg

Magnesium

16%67.3mg

52.4 mgvs67.3 mg

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

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59.7%1.37mg

Manganese

7.7%0.18mg

1.37 mgvs0.18 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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24.5%172mg

Phosphorus

20%141mg

172 mgvs141 mg

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

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5.94%202mg

Potassium

30%1016mg

202 mgvs1016 mg

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

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54%29.8μg

Selenium

0%0μg

29.8 μgvs0 μg

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

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34.4%516mg

Sodium

0.41%6.12mg

516 mgvs6.12 mg

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

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12%1.3mg

Zinc

4.45%0.49mg

1.3 mgvs0.49 mg

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

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1.06%39.3g

Water

14.2%526g

39.3 gvs526 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Navel Oranges:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.4 times more Vitamin B1, 2 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 2.4 times more Vitamin A, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 2.2 times more Vitamin B9, 249.6 times more Vitamin C and 2.1 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Navel Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Navel Oranges:

Rolls, hamburger or hot dog, wheat/cracked wheat have 4.1 times more Iron, 7.7 times more Manganese, 1.2 times more Phosphorus, more Selenium, 84.3 times more Sodium and 2.7 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Copper, 1.3 times more Magnesium, 5 times more Potassium and 13.4 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Navel Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 4.4 times more Fat, 3.7 times more Omega 3, 12.7 times more Omega 6 and 2.3 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.5 times more Carbohydrate, 6.8 times more Sugars, 4.1 times more Fructose and 2.9 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatNavel OrangesVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: