Comparing Nutrients in 1 kilogram Navel Oranges VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Navel Oranges	Hard white Wheat	Recommended Dietary Allowance
Energy	17% 490kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	584% 759g	130g per day for Men 19-50 years
Sugars	117% 85g	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	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	321% 122g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Navel 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	56.7% 0.68mg	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Hard white Wheat	Recommended Dietary Allowance
Calcium	43% 430mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	507% 3550mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	127% 4320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	303% 33.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.6% 96g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Navel 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 Navel Oranges vs Hard white Wheat:

• 1 kilogram of Navel Oranges has more Vitamin C than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 5.7 times more Vitamin B1, 2.1 times more Vitamin B2, 10.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 6.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Hard white Wheat provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Hard white Wheat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Navel Oranges has 1.3 times more Calcium and 9 times more Water than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 9.3 times more Copper, 35.1 times more Iron, 8.5 times more Magnesium, 131.8 times more Manganese, 15.4 times more Phosphorus, 2.6 times more Potassium and 41.6 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 20.7 times more Sugars than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 7 times more Energy, 3.9 times more Omega 3, 31.1 times more Omega 6, 6.1 times more Carbohydrate, 5.5 times more Fiber and 12.4 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein