Comparing Nutrients in 5 ounces Valencia Oranges VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Valencia Oranges	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	48.5% 8.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	107% 1.4mg	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	14% 55.3μg	125% 499μg	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	76.4% 68.7mg	9.45% 8.5mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	98% 0.88mg	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	1.6% 0.13mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	1230% 28.3mg	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	3.44% 24mg	232% 1624mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	NA	168% 92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Toasted Wheat Germ Cereals per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Toasted Wheat Germ Cereals:

• 5 ounces of Valencia Oranges have 8.1 times more Vitamin C than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 19.2 times more Vitamin B1, 20.5 times more Vitamin B2, 20.4 times more Vitamin B3, 5.6 times more Vitamin B5, 15.5 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Toasted Wheat Germ Cereals:

• 5 ounces of Valencia Oranges have 15.4 times more Water than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 16.8 times more Copper, 101 times more Iron, 32 times more Magnesium, 867.7 times more Manganese, 67.4 times more Phosphorus, 5.3 times more Potassium and 277.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Toasted Wheat Germ Cereals contain similar levels of Calcium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 7.8 times more Energy, 35.7 times more Fat, 52.3 times more Saturated Fat, 50 times more Omega 3, 132.3 times more Omega 6, 4.2 times more Carbohydrate, 6 times more Fiber and 28 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein