Comparing Nutrients in 500 calories Valencia Oranges VS Wheat Germ

Weight per 500 calories

• Valencia Oranges: 1020g
• Wheat Germ: 139g

Crude Wheat Germ has 7.3 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Valencia Oranges	Wheat Germ	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	62.8% 1g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	43% 7.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	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	67% 25.5g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Wheat Germ	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	139% 1.8mg	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	99% 398μg	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	550% 495mg	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	NA	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

	Valencia Oranges	Wheat Germ	Recommended Dietary Allowance
Calcium	41% 408mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	123% 1.1mg	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	11.5% 0.92mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	803% 18.5mg	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	24.8% 173mg	167% 1169mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	36.4% 1239mg	3400mg per day for Men 19-50 years
Selenium	NA	200% 110μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	155% 17mg	11mg per day for Men 19-50 years
Water	24% 881g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Wheat Germ:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crude Wheat Germ have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Raw Valencia Oranges as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Wheat Germ:

• Raw Valencia Oranges have 7.5 times more Calcium, 1.5 times more Potassium and 57 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 2.9 times more Copper, 9.5 times more Iron, 3.3 times more Magnesium, 78.7 times more Manganese, 6.7 times more Phosphorus and 27.9 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 1.7 times more Carbohydrate and 1.4 times more Fiber than Crude Wheat Germ.
• While Crude Wheat Germ contains 4.4 times more Fat, 6.5 times more Saturated Fat, 6.2 times more Omega 3, 16.4 times more Omega 6 and 3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crude Wheat Germ have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.