Lets compare vitamin content per 5 ounces of Hard white Wheat vs Valencia Oranges:
Hard white Wheat has 4.4 times more Vitamin B1, 2.7 times more Vitamin B2, 16 times more Vitamin B3, 3.8 times more Vitamin B5 and 5.8 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Hard white Wheat.
Both Hard white Wheat and Raw Valencia Oranges have similar amounts of Vitamin B9 per 5 oz.
Both Hard white Wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Hard white Wheat vs Valencia Oranges:
Hard white Wheat has 9.8 times more Copper, 50.7 times more Iron, 9.3 times more Magnesium, 166.1 times more Manganese, 20.9 times more Phosphorus, 2.4 times more Potassium and 55.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 9 times more Water than Hard white Wheat.
Both Hard white Wheat and Raw Valencia Oranges have similar amounts of Calcium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Hard white Wheat has 7 times more Energy, 5.7 times more Fat, 2.2 times more Omega 3, 16.3 times more Omega 6, 6.4 times more Carbohydrate, 4.9 times more Fiber and 10.9 times more Protein than Raw Valencia Oranges.
Both Hard white Wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.