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Comparing Nutrients in 5 ounces Hard white WheatVS Oranges

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Oranges
7%
2%
91%
5 oz ▼

Macro Nutrients

16.7%485kcal
Energy
2.3%66.6kcal
485 kcalvs66.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.42g
Fat
0.18%0.17g
2.42 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.23%0.39g
Saturated Fat
0.066%0.021g
0.39 gvs0.021 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.1%0.05g
Omega 3
0.62%0.01g
0.05 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.96%1g
Omega 6
0.15%0.026g
1 gvs0.026 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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82.8%108g
Carbohydrate
13%16.7g
108 gvs16.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.8%0.58g
Sugars
18.3%13.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.58 gvs13.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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45.5%17.3g
Fiber
8.95%3.4g
17.3 gvs3.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.6%16g
Protein
2.38%1.33g
16 gvs1.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.73%15.6μg
RAE, retinol activity equivalents
0 μgvs15.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45.7%0.55mg
Vitamin B1
10.3%0.12mg
Thiamine
0.55 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
4.36%0.057mg
Riboflavin
0.15 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.2mg
Vitamin B3
2.5%0.4mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs0.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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27%1.35mg
Vitamin B5
7.1%0.35mg
Pantothenic acid
1.35 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40%0.52mg
Vitamin B6
6.54%0.085mg
Pyridoxine
0.52 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.5%54μg
Vitamin B9
10.6%42.5μg
Folates and Folic Acid
54 μgvs42.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
83.8%75.4mg
Ascorbic acid
0 mgvs75.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.54%1.43mg
Vitamin E
1.7%0.26mg
Tocopherols and Tocotrienols
1.43 mgvs0.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.24%2.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.54%45.4mg
Calcium
5.67%56.7mg
45.4 mgvs56.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57%0.51mg
Copper
7.1%0.064mg
0.51 mgvs0.064 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80.8%6.46mg
Iron
1.77%0.14mg
6.46 mgvs0.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.4%132mg
Magnesium
3.37%14mg
132 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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235%5.4mg
Manganese
1.54%0.035mg
5.4 mgvs0.035 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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72%503mg
Phosphorus
2.83%20mg
503 mgvs20 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%612mg
Potassium
7.55%257mg
612 mgvs257 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.3%0.71μg
NA μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.83mg
Sodium
0%0mg
2.83 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.72mg
Zinc
0.9%0.099mg
4.72 mgvs0.099 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.37%13.6g
Water
3.32%123g
13.6 gvs123 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Hard white Wheat vs Oranges:
Comparing minerals per 5 ounces for Hard white Wheat vs Oranges:
Comparison of macro-nutrients per 5 ounces:



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