Comparing Nutrients in 5 ounces Valencia Oranges VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Valencia Oranges	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	9.33% 3.54g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	36.6% 0.48mg	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	15.2% 61μg	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	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	64.6% 0.58mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	250% 5.75mg	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	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Hard Red Spring Wheat:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 20.8 times more Vitamin B3, 3.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Hard Red Spring Wheat have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Valencia Oranges as well as Hard Red Spring Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Hard Red Spring Wheat:

• Raw Valencia Oranges have 1.6 times more Calcium and 6.8 times more Water than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 11.1 times more Copper, 40 times more Iron, 12.4 times more Magnesium, 176.3 times more Manganese, 19.5 times more Phosphorus, 1.9 times more Potassium and 46.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Hard Red Spring Wheat contains 6.7 times more Energy, 6.4 times more Fat, 2.3 times more Omega 3, 16.5 times more Omega 6, 5.7 times more Carbohydrate, 4.9 times more Fiber and 14.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Hard Red Spring Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.