Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheatVS Oranges

Weight per 300 calories

Rolls, hamburger or hot dog, whole wheat

112g

Oranges

638g

Rolls, hamburger or hot dog, whole wheat have 5.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

Oranges

91%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, whole wheatvs 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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5.04%4.9g

Fat

0.79%0.77g

4.9 gvs0.77 g

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

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3.2%1.03g

Saturated Fat

0.3%0.096g

1.03 gvs0.096 g

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

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12%0.19g

Omega 3

2.8%0.045g

0.19 gvs0.045 g

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

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10.5%1.8g

Omega 6

0.68%0.11g

1.8 gvs0.11 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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38.5%50g

Carbohydrate

57.7%75g

50 gvs75 g

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

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9.1%6.6g

Sugars

82.3%59.7g

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

6.6 gvs59.7 g

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

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3.75%2.72g

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]

2.72 gvsNA g

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

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%2.26g

Glucose

2.26 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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18%6.8g

Fiber

40.3%15.3g

6.8 gvs15.3 g

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

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24.7%14g

Protein

10.7%6g

14 gvs6 g

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

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Vitamins

Rolls, hamburger or hot dog, whole wheatvs Oranges

4.1%37μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

37 μgvs70.2 μg

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

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41%0.49mg

Vitamin B1

46.3%0.56mg

Thiamine

0.49 mgvs0.56 mg

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

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16%0.21mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.21 mgvs0.26 mg

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

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31.5%5.04mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.04 mgvs1.8 mg

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

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19%0.94mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.94 mgvs1.6 mg

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

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16.6%0.22mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.22 mgvs0.38 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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11.7%47μg

Vitamin B9

48%191μg

Folates and Folic Acid

47 μgvs191 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

377%340mg

Ascorbic acid

1.45 mgvs340 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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3.05%0.46mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.46 mgvs1.15 mg

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

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4.2%5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5 μgvs0 μg

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

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Minerals

Rolls, hamburger or hot dog, whole wheatvs Oranges

22%221mg

Calcium

25.5%255mg

221 mgvs255 mg

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

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29.6%0.27mg

Copper

32%0.29mg

0.27 mgvs0.29 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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33.7%2.7mg

Iron

7.98%0.64mg

2.7 mgvs0.64 mg

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

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21.5%90mg

Magnesium

15%64mg

90 mgvs64 mg

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

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112%2.58mg

Manganese

6.94%0.16mg

2.58 mgvs0.16 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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34.6%242mg

Phosphorus

12.8%89.4mg

242 mgvs89.4 mg

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

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7.94%270mg

Potassium

34%1155mg

270 mgvs1155 mg

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

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66.7%36.7μg

Selenium

5.8%3.2μg

36.7 μgvs3.2 μg

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

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35.5%532mg

Sodium

0%0mg

532 mgvs0 mg

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

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17.3%1.9mg

Zinc

4.06%0.45mg

1.9 mgvs0.45 mg

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

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1.1%40g

Water

15%554g

40 gvs554 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, whole wheat vs Oranges:

Rolls, hamburger or hot dog, whole wheat have 2.8 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.9 times more Vitamin A, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9, 234.2 times more Vitamin C and 2.5 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Raw Oranges have insufficient amounts of Vitamin D in 300 kcal.

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

Rolls, hamburger or hot dog, whole wheat have 4.2 times more Iron, 1.4 times more Magnesium, 16.1 times more Manganese, 2.7 times more Phosphorus, 11.5 times more Selenium, more Sodium and 4.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 4.3 times more Potassium and 13.8 times more Water than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Raw Oranges have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, whole wheat have 6.4 times more Fat, 10.7 times more Saturated Fat, 4.3 times more Omega 3, 15.5 times more Omega 6 and 2.3 times more Protein than Raw Oranges.
While Raw Oranges contain 1.5 times more Carbohydrate, 9 times more Sugars and 2.3 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fatOrangesVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheatVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: