Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, whole wheatVS Oranges

Weight per 500 calories

Rolls, hamburger or hot dog, whole wheat

186g

Oranges

1064g

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 500 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%

500 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, whole wheatvs Oranges

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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8.4%8.14g

Fat

1.3%1.28g

8.14 gvs1.28 g

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

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5.35%1.7g

Saturated Fat

0.5%0.16g

1.7 gvs0.16 g

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

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20%0.32g

Omega 3

4.65%0.074g

0.32 gvs0.074 g

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

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17.5%2.98g

Omega 6

1.13%0.19g

2.98 gvs0.19 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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64.2%83.5g

Carbohydrate

96%125g

83.5 gvs125 g

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

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15%11g

Sugars

137%99g

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

11 gvs99 g

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

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6.26%4.54g

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]

4.54 gvsNA g

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

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%3.77g

Glucose

3.77 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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30%11.3g

Fiber

67%25.5g

11.3 gvs25.5 g

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

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41%23g

Protein

18%10g

23 gvs10 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

6.8%61.3μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

61.3 μgvs117 μg

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

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68.5%0.82mg

Vitamin B1

77%0.93mg

Thiamine

0.82 mgvs0.93 mg

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

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26.7%0.35mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.35 mgvs0.43 mg

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

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52.5%8.4mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

8.4 mgvs3 mg

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

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31.3%1.57mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.57 mgvs2.66 mg

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

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27.7%0.36mg

Vitamin B6

49%0.64mg

Pyridoxine

0.36 mgvs0.64 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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19.5%78μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

78 μgvs319 μg

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

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14.7%0.35μg

Vitamin B12

0%0μg

Cobalamin

0.35 μgvs0 μg

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

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2.7%2.4mg

Vitamin C

629%566mg

Ascorbic acid

2.4 mgvs566 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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5.1%0.76mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.76 mgvs1.9 mg

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

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6.97%8.36μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.36 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

37%368mg

Calcium

42.6%426mg

368 mgvs426 mg

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

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49.4%0.44mg

Copper

53%0.48mg

0.44 mgvs0.48 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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56.2%4.5mg

Iron

13.3%1.06mg

4.5 mgvs1.06 mg

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

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36%151mg

Magnesium

25.3%106mg

151 mgvs106 mg

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

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187%4.3mg

Manganese

11.6%0.27mg

4.3 mgvs0.27 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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57.6%403mg

Phosphorus

21.3%149mg

403 mgvs149 mg

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

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13.2%450mg

Potassium

56.6%1926mg

450 mgvs1926 mg

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

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111%61μg

Selenium

9.67%5.3μg

61 μgvs5.3 μg

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

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59%887mg

Sodium

0%0mg

887 mgvs0 mg

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

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29%3.18mg

Zinc

6.77%0.74mg

3.18 mgvs0.74 mg

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

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1.8%66.8g

Water

25%923g

66.8 gvs923 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 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 500 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Rolls, hamburger or hot dog, whole wheatVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: