Comparing Nutrients in 1 kilogram Hard Red Spring Wheat VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Hard Red Spring Wheat	Valencia Oranges	Recommended Dietary Allowance
Energy	113% 3290kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	523% 680g	91% 119g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	321% 122g	65.8% 25g	38g per day for Men 19-50 years
Protein	275% 154g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.35mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	48.5% 0.63mg	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	108% 430μg	98% 390μg	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	0% 0mg	539% 485mg	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	67.3% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Valencia Oranges	Recommended Dietary Allowance
Calcium	25% 250mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	41% 0.37mg	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	450% 36mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1763% 40.6mg	10% 0.23mg	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	474% 3320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	253% 28mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	3.45% 128g	23.3% 863g	3700g per day for Men 19-50 years

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

• Hard Red Spring Wheat has 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 20.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Hard Red Spring Wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Hard Red Spring Wheat has 11.1 times more Copper, 40 times more Iron, 12.4 times more Magnesium, 176.3 times more Manganese, 19.5 times more Phosphorus, 1.9 times more Potassium and 46.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Calcium and 6.8 times more Water than Hard Red Spring Wheat.

Comparison of macro-nutrients per 1 kilogram:

• Hard Red Spring Wheat has 6.7 times more Energy, 6.4 times more Fat, 2.3 times more Omega 3, 16.5 times more Omega 6, 5.7 times more Carbohydrate, 4.9 times more Fiber and 14.8 times more Protein than Raw Valencia Oranges.
• Both Hard Red Spring Wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.