Comparing Nutrients in 1 kilogram Valencia Oranges VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Valencia Oranges	Hard white Wheat	Recommended Dietary Allowance
Energy	17% 490kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	584% 759g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	65.8% 25g	321% 122g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hard white Wheat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	283% 3.68mg	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	98% 390μg	95% 380μg	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	539% 485mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Hard white Wheat	Recommended Dietary Allowance
Calcium	40% 400mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	403% 3.63mg	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	11.3% 0.9mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1661% 38.2mg	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	24.3% 170mg	507% 3550mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	127% 4320mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	303% 33.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Hard white Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Hard white Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Hard white Wheat:

• 1 kilogram of Valencia Oranges has more Vitamin C than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 4.4 times more Vitamin B1, 2.7 times more Vitamin B2, 16 times more Vitamin B3, 3.8 times more Vitamin B5 and 5.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Hard white Wheat provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Hard white Wheat have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Hard white Wheat:

• 1 kilogram of Valencia Oranges has 1.3 times more Calcium and 9 times more Water than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 9.8 times more Copper, 50.7 times more Iron, 9.3 times more Magnesium, 166.1 times more Manganese, 20.9 times more Phosphorus, 2.4 times more Potassium and 55.5 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Hard white Wheat contains 7 times more Energy, 2.2 times more Omega 3, 16.3 times more Omega 6, 6.4 times more Carbohydrate, 4.9 times more Fiber and 10.9 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein