Comparing Nutrients in 100 grams Rolls, dinner, whole-wheatVS Oranges

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Oranges

91%

100 g ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Oranges

9.17%266kcal

Energy

1.62%47kcal

266 kcalvs47 kcal

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

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4.85%4.7g

Fat

0.12%0.12g

4.7 gvs0.12 g

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

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2.6%0.84g

Saturated Fat

0.047%0.015g

0.84 gvs0.015 g

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

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7.56%0.12g

Omega 3

0.44%0.007g

0.12 gvs0.007 g

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

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12%2.04g

Omega 6

0.11%0.018g

2.04 gvs0.018 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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39.3%51g

Carbohydrate

9.04%11.8g

51 gvs11.8 g

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

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11.7%8.46g

Sugars

13%9.35g

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

8.46 gvs9.35 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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19.7%7.5g

Fiber

6.3%2.4g

7.5 gvs2.4 g

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

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15.5%8.7g

Protein

1.68%0.94g

8.7 gvs0.94 g

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

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Vitamins

Rolls, dinner, whole-wheatvs Oranges

0%0μg

Vitamin A

1.22%11μg

RAE, retinol activity equivalents

0 μgvs11 μg

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

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20.7%0.25mg

Vitamin B1

7.25%0.087mg

Thiamine

0.25 mgvs0.087 mg

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

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11.7%0.15mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.15 mgvs0.04 mg

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

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23%3.68mg

Vitamin B3

1.76%0.28mg

Niacin, nicotinic acid, niacinamide

3.68 mgvs0.28 mg

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

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9.78%0.49mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.49 mgvs0.25 mg

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

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15%0.2mg

Vitamin B6

4.6%0.06mg

Pyridoxine

0.2 mgvs0.06 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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7.5%30μg

Vitamin B9

7.5%30μg

Folates and Folic Acid

30 μgvs30 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

59%53.2mg

Ascorbic acid

0 mgvs53.2 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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6%0.9mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

0.9 mgvs0.18 mg

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

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1.67%2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2 μgvs0 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Oranges

10.6%106mg

Calcium

4%40mg

106 mgvs40 mg

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

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26.6%0.24mg

Copper

5%0.045mg

0.24 mgvs0.045 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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30.3%2.42mg

Iron

1.25%0.1mg

2.42 mgvs0.1 mg

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

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20.2%85mg

Magnesium

2.4%10mg

85 mgvs10 mg

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

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100%2.3mg

Manganese

1.1%0.025mg

2.3 mgvs0.025 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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32%224mg

Phosphorus

2%14mg

224 mgvs14 mg

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

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8%272mg

Potassium

5.32%181mg

272 mgvs181 mg

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

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90%49.4μg

Selenium

0.91%0.5μg

49.4 μgvs0.5 μg

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

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34.7%521mg

Sodium

0%0mg

521 mgvs0 mg

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

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18.3%2mg

Zinc

0.64%0.07mg

2 mgvs0.07 mg

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

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0.89%33g

Water

2.34%86.8g

33 gvs86.8 g

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

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Lets compare vitamin content per 100 grams of Rolls, dinner, whole-wheat vs Oranges:

Rolls, dinner, whole-wheat have 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 13 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A and more Vitamin C than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw Oranges have similar amounts of Vitamin B9 per 100 g.
Both Rolls, dinner, whole-wheat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rolls, dinner, whole-wheat vs Oranges:

Rolls, dinner, whole-wheat have 2.7 times more Calcium, 5.3 times more Copper, 24.2 times more Iron, 8.5 times more Magnesium, 91.9 times more Manganese, 16 times more Phosphorus, 1.5 times more Potassium, 98.8 times more Selenium, more Sodium and 28.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.6 times more Water than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 100 grams:

Rolls, dinner, whole-wheat have 5.7 times more Energy, 39.2 times more Fat, 55.7 times more Saturated Fat, 17.3 times more Omega 3, 113.2 times more Omega 6, 4.3 times more Carbohydrate, 3.1 times more Fiber and 9.3 times more Protein than Raw Oranges.
Both Rolls, dinner, whole-wheat and Raw Oranges have similar amounts of Sugars per 100 g.
Both Rolls, dinner, whole-wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Rolls, dinner, whole-wheatVS Rolls, frenchOrangesVS Rolls, frenchRolls, dinner, whole-wheatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 grams Rolls, dinner, whole-wheatVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: