Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheatVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Valencia Oranges

18.2%528kcal

Energy

3.35%97kcal

528 kcalvs97 kcal

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

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9.6%9.33g

Fat

0.61%0.6g

9.33 gvs0.6 g

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

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5.2%1.66g

Saturated Fat

0.22%0.069g

1.66 gvs0.069 g

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

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15%0.24g

Omega 3

2%0.032g

0.24 gvs0.032 g

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

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23.8%4.04g

Omega 6

0.51%0.087g

4.04 gvs0.087 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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78%101g

Carbohydrate

18%23.6g

101 gvs23.6 g

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

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23%16.8g

Sugars

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

16.8 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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39%15g

Fiber

13%4.96g

15 gvs4.96 g

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

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31%17.3g

Protein

3.7%2.06g

17.3 gvs2.06 g

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

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Vitamins

Rolls, dinner, whole-wheatvs Valencia Oranges

0%0μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

0 μgvs24 μg

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

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41%0.49mg

Vitamin B1

14.4%0.17mg

Thiamine

0.49 mgvs0.17 mg

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

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23.2%0.3mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.3 mgvs0.079 mg

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

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45.6%7.3mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs0.54 mg

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

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19.4%0.97mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.97 mgvs0.5 mg

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

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29.8%0.39mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.39 mgvs0.13 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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15%59.5μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

59.5 μgvs77.4 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

107%96mg

Ascorbic acid

0 mgvs96 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%1.8mg

Vitamin E

Tocopherols and Tocotrienols

1.8 mgvsNA mg

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

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3.3%3.97μg

Vitamin K

Phytomenadione or phylloquinone

3.97 μgvsNA μg

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

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Minerals

Rolls, dinner, whole-wheatvs Valencia Oranges

21%210mg

Calcium

7.94%79.4mg

210 mgvs79.4 mg

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

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52.7%0.47mg

Copper

8.16%0.073mg

0.47 mgvs0.073 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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60%4.8mg

Iron

2.23%0.18mg

4.8 mgvs0.18 mg

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

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40%169mg

Magnesium

4.72%20mg

169 mgvs20 mg

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

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198%4.56mg

Manganese

2%0.046mg

4.56 mgvs0.046 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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63.5%445mg

Phosphorus

4.8%33.7mg

445 mgvs33.7 mg

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

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16%540mg

Potassium

10.4%355mg

540 mgvs355 mg

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

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178%98μg

Selenium

98 μgvsNA μg

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

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69%1034mg

Sodium

0%0mg

1034 mgvs0 mg

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

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36.3%4mg

Zinc

1.1%0.12mg

4 mgvs0.12 mg

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

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1.78%65.7g

Water

4.63%171g

65.7 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Rolls, dinner, whole-wheat vs Valencia Oranges:

Rolls, dinner, whole-wheat have 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 13.4 times more Vitamin B3, 2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, dinner, whole-wheat vs Valencia Oranges:

Rolls, dinner, whole-wheat have 2.7 times more Calcium, 6.5 times more Copper, 26.9 times more Iron, 8.5 times more Magnesium, 99.9 times more Manganese, 13.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 33.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Water than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

Rolls, dinner, whole-wheat have 5.4 times more Energy, 15.7 times more Fat, 23.9 times more Saturated Fat, 7.6 times more Omega 3, 46.3 times more Omega 6, 4.3 times more Carbohydrate, 3 times more Fiber and 8.4 times more Protein than Raw Valencia Oranges.
Both Rolls, dinner, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Rolls, dinner, whole-wheatVS Rolls, frenchValencia OrangesVS Rolls, frenchRolls, dinner, whole-wheatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheatVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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