Comparing Nutrients in 14 ounces Oranges VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Oranges	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	6.43% 187kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	217% 283g	130g per day for Men 19-50 years
Sugars	51% 37g	2.24% 1.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	127% 48.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	89.4% 50g	56g per day for Men 19-50 years

Vitamins

	Oranges	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	16% 159mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	191% 1.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	688% 16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	510% 281μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Hard Red Winter Wheat:

• Raw Oranges have more Vitamin A and more Vitamin C than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 19.4 times more Vitamin B3, 3.8 times more Vitamin B5, 5 times more Vitamin B6, 1.3 times more Vitamin B9, 5.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Hard Red Winter Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Hard Red Winter Wheat:

• Raw Oranges have 1.4 times more Calcium and 6.6 times more Water than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 9.6 times more Copper, 31.9 times more Iron, 12.6 times more Magnesium, 159.4 times more Manganese, 20.6 times more Phosphorus, 2 times more Potassium, 141.4 times more Selenium and 37.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 22.8 times more Sugars than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 7 times more Energy, 12.8 times more Fat, 3.9 times more Omega 3, 33.3 times more Omega 6, 6.1 times more Carbohydrate, 5.1 times more Fiber and 13.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.