Comparing Nutrients in 100 grams 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	1.7% 49kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	% 1.7g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	44.8% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.75% 39μg	13.5% 54μg	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	54% 48.5mg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Buckwheat Flour	Recommended Dietary Allowance
Calcium	4% 40mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	57.2% 0.52mg	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	1.13% 0.09mg	50.8% 4.06mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	88.3% 2.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	99% 44.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	NA	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.