Comparing Nutrients in 7 ounces Valencia Oranges VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.16g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.37g	g per day for Men 19-50 years
Fiber	13% 4.96g	52.2% 20g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	100% 30μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	26.8% 107μg	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	107% 96mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	114% 1.02mg	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	2.23% 0.18mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	175% 4.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	197% 88.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	33.7% 1145mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Buckwheat Flour:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 22.4 times more Vitamin B3, 1.8 times more Vitamin B5, 9.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Buckwheat Flour:

• Raw Valencia Oranges have 7.7 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 13.9 times more Copper, 45.1 times more Iron, 25.1 times more Magnesium, 88.3 times more Manganese, 19.8 times more Phosphorus, 3.2 times more Potassium and 52 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Whole-groat Buckwheat Flour have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-groat Buckwheat Flour contains 6.8 times more Energy, 10.3 times more Fat, 19.3 times more Saturated Fat, 4.4 times more Omega 3, 19.9 times more Omega 6, 5.9 times more Carbohydrate, 4 times more Fiber and 12.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.