Comparing Nutrients in 7 ounces Valencia Oranges VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Valencia Oranges	Soft White Wheat	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	9.34% 1.6g	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	115% 150g	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	66.3% 25.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Soft White 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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	57.7% 0.75mg	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	20.3% 81.4μg	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	13.4% 2mg	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	Soft White 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	94% 0.85mg	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	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	294% 6.76mg	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Soft White Wheat.
• While Soft White Wheat contains 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 17.4 times more Vitamin B3, 3.4 times more Vitamin B5 and 6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soft White Wheat have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Soft White Wheat:

• Raw Valencia Oranges have 8.3 times more Water than Soft White Wheat.
• While Soft White Wheat contains 11.5 times more Copper, 59.7 times more Iron, 9 times more Magnesium, 148.1 times more Manganese, 23.6 times more Phosphorus, 2.4 times more Potassium and 57.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Soft White Wheat have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soft White Wheat contains 6.9 times more Energy, 6.6 times more Fat, 10.5 times more Saturated Fat, 2.3 times more Omega 3, 18.2 times more Omega 6, 6.3 times more Carbohydrate, 5.1 times more Fiber and 10.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.