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

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat
12%
15%
73%
Valencia Oranges
8%
5%
87%
100 g ▼

Macro Nutrients

9.17%266kcal
Energy
1.7%49kcal
266 kcalvs49 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.85%4.7g
Fat
0.31%0.3g
4.7 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.6%0.84g
Saturated Fat
0.11%0.035g
0.84 gvs0.035 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.56%0.12g
Omega 3
1%0.016g
0.12 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12%2.04g
Omega 6
0.26%0.044g
2.04 gvs0.044 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
9.15%12g
51 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.7%8.46g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.46 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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19.7%7.5g
Fiber
6.58%2.5g
7.5 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.5%8.7g
Protein
1.86%1.04g
8.7 gvs1.04 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.33%12μg
RAE, retinol activity equivalents
0 μgvs12 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
1.7%0.27mg
Niacin, nicotinic acid, niacinamide
3.68 mgvs0.27 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
4.85%0.063mg
Pyridoxine
0.2 mgvs0.063 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
9.75%39μg
Folates and Folic Acid
30 μgvs39 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
54%48.5mg
Ascorbic acid
0 mgvs48.5 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
NA
Tocopherols and Tocotrienols
0.9 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.67%2μg
Vitamin K
NA
Phytomenadione or phylloquinone
2 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

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
4.1%0.037mg
0.24 mgvs0.037 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
1.13%0.09mg
2.42 mgvs0.09 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%0.023mg
2.3 mgvs0.023 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
2.43%17mg
224 mgvs17 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8%272mg
Potassium
5.26%179mg
272 mgvs179 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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90%49.4μg
Selenium
NA
49.4 μgvsNA 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
0.55%0.06mg
2 mgvs0.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.89%33g
Water
2.33%86.3g
33 gvs86.3 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 Valencia Oranges:
Comparing minerals per 100 grams for Rolls, dinner, whole-wheat vs Valencia Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: