Comparing Nutrients in 1 pound Valencia Oranges VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Energy	7.66% 222kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	246% 320g	130g per day for Men 19-50 years
Sugars	NA	16.3% 11.8g	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	% 7.7g	g per day for Men 19-50 years
Fiber	30% 11.3g	119% 45.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.2% 177μg	61.2% 245μg	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	244% 220mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Calcium	18% 181mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	260% 2.34mg	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	5.1% 0.41mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	450% 202μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.37% 50.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Buckwheat Flour:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 22.4 times more Vitamin B3, 1.8 times more Vitamin B5, 9.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Buckwheat Flour:

• Raw Valencia Oranges have 7.7 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 13.9 times more Copper, 45.1 times more Iron, 25.1 times more Magnesium, 88.3 times more Manganese, 19.8 times more Phosphorus, 3.2 times more Potassium and 52 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Whole-groat Buckwheat Flour have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-groat Buckwheat Flour contains 6.8 times more Energy, 10.3 times more Fat, 19.3 times more Saturated Fat, 4.4 times more Omega 3, 19.9 times more Omega 6, 5.9 times more Carbohydrate, 4 times more Fiber and 12.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.