Comparing Nutrients in 500 calories OrangesVS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

Oranges

1064g

Rolls, hamburger or hot dog, whole wheat

186g

Rolls, hamburger or hot dog, whole wheat have 5.7 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

500 kcal ▼

Macro Nutrients

Orangesvs Rolls, hamburger or hot dog, whole wheat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

8.4%8.14g

1.28 gvs8.14 g

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

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0.5%0.16g

Saturated Fat

5.35%1.7g

0.16 gvs1.7 g

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

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4.65%0.074g

Omega 3

20%0.32g

0.074 gvs0.32 g

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

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1.13%0.19g

Omega 6

17.5%2.98g

0.19 gvs2.98 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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96%125g

Carbohydrate

64.2%83.5g

125 gvs83.5 g

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

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137%99g

Sugars

15%11g

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

99 gvs11 g

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

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Fructose

6.26%4.54g

≤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 gvs4.54 g

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

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Glucose

%3.77g

NA gvs3.77 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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67%25.5g

Fiber

30%11.3g

25.5 gvs11.3 g

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

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18%10g

Protein

41%23g

10 gvs23 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Rolls, hamburger or hot dog, whole wheat

13%117μg

Vitamin A

6.8%61.3μg

RAE, retinol activity equivalents

117 μgvs61.3 μg

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

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77%0.93mg

Vitamin B1

68.5%0.82mg

Thiamine

0.93 mgvs0.82 mg

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

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32.7%0.43mg

Vitamin B2

26.7%0.35mg

Riboflavin

0.43 mgvs0.35 mg

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

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18.8%3mg

Vitamin B3

52.5%8.4mg

Niacin, nicotinic acid, niacinamide

3 mgvs8.4 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

53%2.66mg

Vitamin B5

31.3%1.57mg

Pantothenic acid

2.66 mgvs1.57 mg

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

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49%0.64mg

Vitamin B6

27.7%0.36mg

Pyridoxine

0.64 mgvs0.36 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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79.8%319μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

319 μgvs78 μg

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

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0%0μg

Vitamin B12

14.7%0.35μg

Cobalamin

0 μgvs0.35 μg

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

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629%566mg

Vitamin C

2.7%2.4mg

Ascorbic acid

566 mgvs2.4 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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12.8%1.9mg

Vitamin E

5.1%0.76mg

Tocopherols and Tocotrienols

1.9 mgvs0.76 mg

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

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0%0μg

Vitamin K

6.97%8.36μg

Phytomenadione or phylloquinone

0 μgvs8.36 μg

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

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Minerals

Orangesvs Rolls, hamburger or hot dog, whole wheat

42.6%426mg

Calcium

37%368mg

426 mgvs368 mg

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

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53%0.48mg

Copper

49.4%0.44mg

0.48 mgvs0.44 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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13.3%1.06mg

Iron

56.2%4.5mg

1.06 mgvs4.5 mg

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

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25.3%106mg

Magnesium

36%151mg

106 mgvs151 mg

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

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11.6%0.27mg

Manganese

187%4.3mg

0.27 mgvs4.3 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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21.3%149mg

Phosphorus

57.6%403mg

149 mgvs403 mg

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

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56.6%1926mg

Potassium

13.2%450mg

1926 mgvs450 mg

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

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9.67%5.3μg

Selenium

111%61μg

5.3 μgvs61 μg

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

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0%0mg

Sodium

59%887mg

0 mgvs887 mg

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

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6.77%0.74mg

Zinc

29%3.18mg

0.74 mgvs3.18 mg

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

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25%923g

Water

1.8%66.8g

923 gvs66.8 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Rolls, hamburger or hot dog, whole wheat:

Raw Oranges have 1.9 times more Vitamin A, 1.2 times more Vitamin B2, 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.
While Rolls, hamburger or hot dog, whole wheat contain 2.8 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
Both Raw Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Rolls, hamburger or hot dog, whole wheat:

Raw Oranges have 4.3 times more Potassium and 13.8 times more Water than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 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.
Both Raw Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.5 times more Carbohydrate, 9 times more Sugars and 2.3 times more Fiber than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 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.
Both Raw Oranges and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesRolls, hamburger or hot dog, whole wheatVS Valencia OrangesOrangesVS 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 500 calories OrangesVS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: