Comparing Nutrients in 14 ounces Navel Oranges VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Navel Oranges	Soft White Wheat	Recommended Dietary Allowance
Energy	6.7% 194kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	18.7% 3.18g	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	230% 299g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	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	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	133% 50.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	75.8% 42.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soft White Wheat	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	115% 1.5mg	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	33.7% 135μg	40.7% 163μg	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	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

	Navel Oranges	Soft White Wheat	Recommended Dietary Allowance
Calcium	17% 171mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	188% 1.7mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	588% 13.5mg	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	13% 91mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.1% 41.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Soft White Wheat per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Soft White Wheat:

• 14 ounces of Navel Oranges have more Vitamin C than Soft White Wheat.
• While 14 oz of Soft White Wheat contain 6 times more Vitamin B1, 2.1 times more Vitamin B2, 11.2 times more Vitamin B3, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6 and 6.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Soft White Wheat provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 14 ounces of Soft White Wheat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Soft White Wheat:

• 14 ounces of Navel Oranges have 1.3 times more Calcium and 8.3 times more Water than Soft White Wheat.
• While 14 oz of Soft White Wheat contain 10.9 times more Copper, 41.3 times more Iron, 8.2 times more Magnesium, 117.4 times more Manganese, 17.5 times more Phosphorus, 2.6 times more Potassium and 43.3 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 20.7 times more Sugars than Soft White Wheat.
• While 14 oz of Soft White Wheat contain 6.9 times more Energy, 13.3 times more Fat, 4 times more Omega 3, 34.8 times more Omega 6, 6 times more Carbohydrate, 5.8 times more Fiber and 11.7 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein