Comparing Nutrients in 100 grams Valencia Oranges VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Valencia Oranges	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	1.7% 49kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	34.2% 5.82g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	% 7.8g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	39.7% 15g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	75.2% 0.98mg	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	9.75% 39μg	88% 352μg	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	6.67% 6mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	4% 40mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	69% 0.62mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	868% 20mg	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	2.43% 17mg	164% 1146mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	NA	118% 65μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.15% 5.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Toasted Wheat Germ Cereals:

• Raw Valencia Oranges have 2.4 times more Vitamin A and 8.1 times more Vitamin C than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 19.2 times more Vitamin B1, 20.5 times more Vitamin B2, 20.4 times more Vitamin B3, 5.6 times more Vitamin B5, 15.5 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Toasted Wheat Germ Cereals:

• Raw Valencia Oranges have 15.4 times more Water than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 16.8 times more Copper, 101 times more Iron, 32 times more Magnesium, 867.7 times more Manganese, 67.4 times more Phosphorus, 5.3 times more Potassium and 277.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Plain Toasted Wheat Germ Cereals have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Plain Toasted Wheat Germ Cereals contain 7.8 times more Energy, 35.7 times more Fat, 52.3 times more Saturated Fat, 50 times more Omega 3, 132.3 times more Omega 6, 4.2 times more Carbohydrate, 6 times more Fiber and 28 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.