Comparing Nutrients in 7 ounces Valencia Oranges VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Valencia Oranges	Wheat Bran	Recommended Dietary Allowance
Energy	3.35% 97kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	24% 4.05g	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	98% 128g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	224% 85g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Wheat Bran	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	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	199% 2.6mg	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	19.3% 77.4μg	39% 157μg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Wheat Bran	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	220% 2mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	992% 23mg	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	4.8% 33.7mg	287% 2010mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Wheat Bran:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crude Wheat Bran.
• While Crude Wheat Bran contains 6 times more Vitamin B1, 14.4 times more Vitamin B2, 49.6 times more Vitamin B3, 8.7 times more Vitamin B5, 20.7 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Wheat Bran:

• Raw Valencia Oranges have 8.7 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.8 times more Calcium, 27 times more Copper, 117.4 times more Iron, 61.1 times more Magnesium, 500 times more Manganese, 59.6 times more Phosphorus, 6.6 times more Potassium and 121.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Bran contains 4.4 times more Energy, 14.2 times more Fat, 18 times more Saturated Fat, 10.4 times more Omega 3, 46.3 times more Omega 6, 5.4 times more Carbohydrate, 17.1 times more Fiber and 15 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.