Comparing Nutrients in 100 grams Florida Oranges VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Florida Oranges	Hard white Wheat	Recommended Dietary Allowance
Energy	1.6% 46kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	58.4% 76g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	0.57% 0.41g	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	6.3% 2.4g	32% 12g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hard white Wheat	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	28.3% 0.37mg	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	4.25% 17μg	9.5% 38μg	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	50% 45mg	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	1.2% 0.18mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hard white Wheat	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	40.3% 0.36mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	166% 3.82mg	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	1.7% 12mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Hard white Wheat per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Hard white Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Hard white Wheat:

• 100 grams of Florida Oranges have more Vitamin C than Hard white Wheat.
• While 100 g of Hard white Wheat contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 11 times more Vitamin B3, 3.8 times more Vitamin B5, 7.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.6 times more Vitamin E than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E
• 100 grams of Hard white Wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Hard white Wheat:

• 100 grams of Florida Oranges have 1.3 times more Calcium and 9.1 times more Water than Hard white Wheat.
• While 100 g of Hard white Wheat contain 9.3 times more Copper, 50.7 times more Iron, 9.3 times more Magnesium, 159.2 times more Manganese, 29.6 times more Phosphorus, 2.6 times more Potassium and 41.6 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 22.3 times more Sugars than Hard white Wheat.
• While 100 g of Hard white Wheat contain 7.4 times more Energy, 3.2 times more Omega 3, 23.1 times more Omega 6, 6.6 times more Carbohydrate, 5.1 times more Fiber and 16.2 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein