Comparing Nutrients in 7 ounces Valencia Oranges VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Valencia Oranges	Durum Wheat	Recommended Dietary Allowance
Energy	3.35% 97kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	11% 1.85g	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	109% 141g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Durum Wheat	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	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	64% 0.83mg	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	21.3% 85.3μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Durum Wheat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	122% 1.1mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	260% 5.98mg	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	144% 1008mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	323% 177μg	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	75% 8.26mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.59% 21.7g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Durum Wheat.
• While Durum Wheat contains 4.8 times more Vitamin B1, 3 times more Vitamin B2, 24.6 times more Vitamin B3, 3.7 times more Vitamin B5 and 6.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Durum Wheat have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Durum Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 7.9 times more Water than Durum Wheat.
• While Durum Wheat contains 14.9 times more Copper, 39.1 times more Iron, 14.4 times more Magnesium, 131 times more Manganese, 29.9 times more Phosphorus, 2.4 times more Potassium and 69.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Durum Wheat have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat contains 6.9 times more Energy, 8.2 times more Fat, 13 times more Saturated Fat, 3 times more Omega 3, 21.1 times more Omega 6, 6 times more Carbohydrate and 13.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.