Comparing Nutrients in 1 kilogram Oranges VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Oranges	Wheat Germ	Recommended Dietary Allowance
Energy	16.2% 470kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	452% 7.23g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	398% 518g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	347% 132g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	413% 232g	56g per day for Men 19-50 years

Vitamins

	Oranges	Wheat Germ	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	452% 22.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	1000% 13mg	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	75% 300μg	703% 2810μg	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	591% 532mg	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	12% 1.8mg	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

	Oranges	Wheat Germ	Recommended Dietary Allowance
Calcium	40% 400mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	884% 7.96mg	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	12.5% 1mg	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	5783% 133mg	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	20% 140mg	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	1117% 123mg	11mg per day for Men 19-50 years
Water	23.4% 868g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Wheat Germ:

• Raw Oranges have more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 21.6 times more Vitamin B1, 12.5 times more Vitamin B2, 24.2 times more Vitamin B3, 9 times more Vitamin B5, 21.7 times more Vitamin B6 and 9.4 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Wheat Germ:

• Raw Oranges have 7.8 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 17.7 times more Copper, 62.6 times more Iron, 23.9 times more Magnesium, 532 times more Manganese, 60.1 times more Phosphorus, 4.9 times more Potassium, 158.4 times more Selenium and 175.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crude Wheat Germ have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crude Wheat Germ contains 7.7 times more Energy, 81 times more Fat, 111 times more Saturated Fat, 103.3 times more Omega 3, 293.7 times more Omega 6, 4.4 times more Carbohydrate, 5.5 times more Fiber and 24.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.