Comparing Nutrients in 1 kilogram Oranges with Peel VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Oranges with Peel	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	21.7% 630kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	9.03% 2.9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	571% 742g	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	118% 45g	329% 125g	38g per day for Men 19-50 years
Protein	23.2% 13g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Soft Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	209% 2.72mg	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	103% 410μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	70% 700mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	500% 4.5mg	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	100% 8mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	NA	1909% 44mg	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	31.4% 220mg	704% 4930mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Soft Red Winter Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Soft Red Winter Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Soft Red Winter Wheat:

• 1 kilogram of Oranges with Peel has more Vitamin C than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 9.6 times more Vitamin B3, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• 1 kilogram of Soft Red Winter Wheat have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Soft Red Winter Wheat have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Soft Red Winter Wheat:

• 1 kilogram of Oranges with Peel has 2.6 times more Calcium and 6.8 times more Water than Soft Red Winter Wheat.
• While 1 kg of Soft Red Winter Wheat contains 7.9 times more Copper, 4 times more Iron, 9 times more Magnesium, 22.4 times more Phosphorus, 2 times more Potassium and 23.9 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soft Red Winter Wheat contains 5.3 times more Energy, 14.3 times more Omega 6, 4.8 times more Carbohydrate, 2.8 times more Fiber and 8 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Soft Red Winter Wheat provide inadequate amounts of Omega 3 in one kilogram.