Comparing Nutrients in 7 ounces Toasted Wheat Germ Cereals VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Toasted Wheat Germ Cereals	Navel Oranges	Recommended Dietary Allowance
Energy	26% 758kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	19% 25g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	23.3% 17g	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	NA	6.16% 4.47g	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 8.5g	g per day for Men 19-50 years
Fiber	79% 30g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	103% 57.7g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	12% 0.16mg	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	175% 699μg	17% 67.5μg	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	13.2% 12mg	130% 117mg	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	212% 31.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Navel Oranges	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	8.6% 0.077mg	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	225% 18mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	1722% 39.6mg	2.5% 0.058mg	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	325% 2274mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Wheat Germ Cereals vs Navel Oranges:

• Plain Toasted Wheat Germ Cereals have 24.6 times more Vitamin B1, 16.1 times more Vitamin B2, 13.2 times more Vitamin B3, 5.3 times more Vitamin B5, 12.4 times more Vitamin B6, 10.4 times more Vitamin B9, 106.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Vitamin A and 9.9 times more Vitamin C than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Wheat Germ Cereals vs Navel Oranges:

• Plain Toasted Wheat Germ Cereals have 15.9 times more Copper, 69.9 times more Iron, 29.1 times more Magnesium, 688.1 times more Manganese, 49.8 times more Phosphorus, 5.7 times more Potassium, more Selenium and 208.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 15.4 times more Water than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Raw Navel Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Toasted Wheat Germ Cereals have 7.8 times more Energy, 71.3 times more Fat, 107.6 times more Saturated Fat, 88.9 times more Omega 3, 253 times more Omega 6, 4 times more Carbohydrate, 6.9 times more Fiber and 32 times more Protein than Raw Navel Oranges.
• Both Plain Toasted Wheat Germ Cereals and Raw Navel Oranges have similar amounts of Sugars per 7 oz.
• Both Plain Toasted Wheat Germ Cereals as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.