Comparing Nutrients in 300 calories Soft White Wheat VS Oranges

Weight per 300 calories

• Soft White Wheat: 88.2g
• Oranges: 638g

Soft White Wheat has 7.2 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Soft White Wheat or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Soft White Wheat	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.15% 0.71g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	82.3% 59.7g	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	29.5% 11.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17% 9.43g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.26% 0.094mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	29.5% 0.38mg	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	9.04% 36μg	48% 191μg	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	377% 340mg	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	5.94% 0.89mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	41.8% 0.38mg	32% 0.29mg	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	59.2% 4.74mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	6.94% 0.16mg	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	50.7% 355mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.76mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.05mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soft White Wheat vs Oranges:

• Soft White Wheat has 2.3 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B5, 5.3 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin E than Soft White Wheat.
• Both Soft White Wheat and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Soft White Wheat as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Soft White Wheat vs Oranges:

• Soft White Wheat has 1.3 times more Copper, 7.4 times more Iron, 1.2 times more Magnesium, 18.8 times more Manganese, 4 times more Phosphorus and 6.8 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.5 times more Calcium, 3 times more Potassium and 60.2 times more Water than Soft White Wheat.

Comparison of macro-nutrients per 300 calories:

• Soft White Wheat has 6.1 times more Omega 6 and 1.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 165 times more Sugars and 1.4 times more Fiber than Soft White Wheat.
• Both Soft White Wheat and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Soft White Wheat as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.