Comparing Nutrients in 1 pound Hard white Wheat VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Hard white Wheat	Valencia Oranges	Recommended Dietary Allowance
Energy	53.5% 1551kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	41.5% 54g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	146% 55.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	92% 51.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.76mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	22% 0.29mg	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	43% 172μg	44.2% 177μg	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	244% 220mg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Valencia Oranges	Recommended Dietary Allowance
Calcium	14.5% 145mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	18.6% 0.17mg	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	259% 20.7mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	754% 17.3mg	4.54% 0.1mg	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	230% 1610mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hard white Wheat vs Valencia Oranges:

• Hard white Wheat has 4.4 times more Vitamin B1, 2.7 times more Vitamin B2, 16 times more Vitamin B3, 3.8 times more Vitamin B5 and 5.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Hard white Wheat.
• Both Hard white Wheat and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Hard white Wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hard white Wheat vs Valencia Oranges:

• Hard white Wheat has 9.8 times more Copper, 50.7 times more Iron, 9.3 times more Magnesium, 166.1 times more Manganese, 20.9 times more Phosphorus, 2.4 times more Potassium and 55.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9 times more Water than Hard white Wheat.
• Both Hard white Wheat and Raw Valencia Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hard white Wheat has 7 times more Energy, 5.7 times more Fat, 2.2 times more Omega 3, 16.3 times more Omega 6, 6.4 times more Carbohydrate, 4.9 times more Fiber and 10.9 times more Protein than Raw Valencia Oranges.
• Both Hard white Wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.