Comparing Nutrients in 1 kilogram Navel Oranges VS Wheat Germ

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Wheat Germ	Recommended Dietary Allowance
Energy	17% 490kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	452% 7.23g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	398% 518g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	347% 132g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	413% 232g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wheat Germ	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	452% 22.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Wheat Germ	Recommended Dietary Allowance
Calcium	43% 430mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	1117% 123mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3% 111g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 27.7 times more Vitamin B1, 9.8 times more Vitamin B2, 16 times more Vitamin B3, 8.7 times more Vitamin B5, 16.5 times more Vitamin B6 and 8.3 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges vs Wheat Germ:

• Raw Navel Oranges have 7.7 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 20.4 times more Copper, 48.2 times more Iron, 21.7 times more Magnesium, 458.7 times more Manganese, 36.6 times more Phosphorus, 5.4 times more Potassium, more Selenium and 153.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Crude Wheat Germ have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crude Wheat Germ contains 7.3 times more Energy, 64.8 times more Fat, 97.9 times more Saturated Fat, 80.3 times more Omega 3, 229.9 times more Omega 6, 4.1 times more Carbohydrate, 6 times more Fiber and 25.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.