Comparing Nutrients in 5 ounces Navel Oranges VS Soft White Wheat

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Soft White Wheat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	82% 107g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	47.4% 18g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Soft White 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	8.03% 0.096mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	41.2% 0.54mg	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	12% 48μg	14.5% 58μg	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	93% 83.8mg	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	1.4% 0.21mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Soft White Wheat	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	67% 0.6mg	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	2.3% 0.18mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	210% 4.83mg	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	4.66% 32.6mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.4% 14.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Soft White Wheat:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Soft White Wheat.
• While Soft White Wheat contains 6 times more Vitamin B1, 2.1 times more Vitamin B2, 11.2 times more Vitamin B3, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Soft White Wheat have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Navel Oranges as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Soft White Wheat:

• Raw Navel Oranges have 1.3 times more Calcium and 8.3 times more Water than Soft White Wheat.
• While Soft White Wheat contains 10.9 times more Copper, 41.3 times more Iron, 8.2 times more Magnesium, 117.4 times more Manganese, 17.5 times more Phosphorus, 2.6 times more Potassium and 43.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 20.7 times more Sugars than Soft White Wheat.
• While Soft White Wheat contains 6.9 times more Energy, 13.3 times more Fat, 21.6 times more Saturated Fat, 4 times more Omega 3, 34.8 times more Omega 6, 6 times more Carbohydrate, 5.8 times more Fiber and 11.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.