Lets compare vitamin content per 5 ounces of Hard white Wheat vs Navel Oranges:
Hard white Wheat has 5.7 times more Vitamin B1, 2.1 times more Vitamin B2, 10.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.7 times more Vitamin B6, 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Hard white Wheat.
Both Hard white Wheat and Raw Navel Oranges have similar amounts of Vitamin B9 per 5 oz.
Both Hard white Wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Hard white Wheat vs Navel Oranges:
Hard white Wheat has 9.3 times more Copper, 35.1 times more Iron, 8.5 times more Magnesium, 131.8 times more Manganese, 15.4 times more Phosphorus, 2.6 times more Potassium and 41.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Calcium and 9 times more Water than Hard white Wheat.
Comparison of macro-nutrients per 5 ounces:
Hard white Wheat has 7 times more Energy, 11.4 times more Fat, 3.9 times more Omega 3, 31.1 times more Omega 6, 6.1 times more Carbohydrate, 5.5 times more Fiber and 12.4 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 20.7 times more Sugars than Hard white Wheat.
Both Hard white Wheat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.