Lets compare vitamin content per 5 ounces of Navel Oranges vs Durum Wheat:
Raw Navel Oranges have more Vitamin A and more Vitamin C than Durum Wheat.
While Durum Wheat contains 6.2 times more Vitamin B1, 2.4 times more Vitamin B2, 15.9 times more Vitamin B3, 3.6 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Navel Oranges.
Both Raw Navel Oranges as well as Durum Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Navel Oranges vs Durum Wheat:
Raw Navel Oranges have 1.3 times more Calcium and 7.9 times more Water than Durum Wheat.
While Durum Wheat contains 14.2 times more Copper, 27.1 times more Iron, 13.1 times more Magnesium, 103.9 times more Manganese, 22.1 times more Phosphorus, 2.6 times more Potassium, more Selenium and 52 times more Zinc than Raw Navel Oranges.
Comparison of macro-nutrients per 5 ounces:
Durum Wheat contains 6.9 times more Energy, 16.5 times more Fat, 26.7 times more Saturated Fat, 5.3 times more Omega 3, 40.4 times more Omega 6, 5.7 times more Carbohydrate and 15 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.