Comparing Nutrients in 14 ounces Navel Oranges VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Navel Oranges	Buckwheat Flour	Recommended Dietary Allowance
Energy	6.7% 194kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	216% 280g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	14.2% 10.3g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	% 6.75g	g per day for Men 19-50 years
Fiber	23% 8.73g	104% 39.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	89.4% 50g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	200% 60μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	53.6% 214μg	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	261% 235mg	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	3.97% 0.6mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Buckwheat Flour	Recommended Dietary Allowance
Calcium	17% 171mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	227% 2.04mg	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	6.45% 0.52mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	350% 8.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.2% 44.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Buckwheat Flour:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 6.1 times more Vitamin B1, 3.7 times more Vitamin B2, 14.5 times more Vitamin B3, 1.7 times more Vitamin B5, 7.4 times more Vitamin B6, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Buckwheat Flour:

• Raw Navel Oranges have 7.7 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 13.2 times more Copper, 31.2 times more Iron, 22.8 times more Magnesium, 70 times more Manganese, 14.7 times more Phosphorus, 3.5 times more Potassium, more Selenium and 39 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Whole-groat Buckwheat Flour have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 3.3 times more Sugars than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 6.8 times more Energy, 20.7 times more Fat, 39.8 times more Saturated Fat, 7.9 times more Omega 3, 38.1 times more Omega 6, 5.6 times more Carbohydrate, 4.5 times more Fiber and 13.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.