Comparing Nutrients in 14 ounces Florida Oranges VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Florida Oranges	Durum Wheat	Recommended Dietary Allowance
Energy	6.3% 183kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	217% 282g	130g per day for Men 19-50 years
Sugars	50% 36.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Durum 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	33% 0.4mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	128% 1.66mg	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	17% 67.5μg	42.7% 171μg	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	198% 179mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Durum Wheat	Recommended Dietary Allowance
Calcium	17% 171mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	244% 2.2mg	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	4.47% 0.36mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	520% 12mg	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	6.8% 47.6mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	50.3% 1711mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	9.35% 346g	1.17% 43.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Durum Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Durum Wheat:

• 14 ounces of Florida Oranges have more Vitamin C than Durum Wheat.
• While 14 oz of Durum Wheat contain 4.2 times more Vitamin B1, 3 times more Vitamin B2, 16.8 times more Vitamin B3, 3.7 times more Vitamin B5, 8.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Florida Oranges.
• 14 ounces of Durum Wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Durum Wheat:

• 14 ounces of Florida Oranges have 1.3 times more Calcium and 8 times more Water than Durum Wheat.
• While 14 oz of Durum Wheat contain 14.2 times more Copper, 39.1 times more Iron, 14.4 times more Magnesium, 125.5 times more Manganese, 42.3 times more Phosphorus, 2.6 times more Potassium, 178.8 times more Selenium and 52 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Durum Wheat contain 7.4 times more Energy, 11.8 times more Fat, 4.4 times more Omega 3, 30 times more Omega 6, 6.2 times more Carbohydrate and 19.5 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein