Comparing Nutrients in 100 grams Navel Oranges VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Navel Oranges	Wheat Germ	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	34.7% 13g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wheat Germ	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	100% 1.3mg	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	8.5% 34μg	70.3% 281μg	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	65.7% 59mg	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% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Wheat Germ	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	88.4% 0.8mg	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	1.63% 0.13mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	578% 13.3mg	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	3.3% 23mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Wheat Germ:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 27.7 times more Vitamin B1, 9.8 times more Vitamin B2, 16 times more Vitamin B3, 8.7 times more Vitamin B5, 16.5 times more Vitamin B6 and 8.3 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Wheat Germ:

• Raw Navel Oranges have 7.7 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 20.4 times more Copper, 48.2 times more Iron, 21.7 times more Magnesium, 458.7 times more Manganese, 36.6 times more Phosphorus, 5.4 times more Potassium, more Selenium and 153.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Crude Wheat Germ have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crude Wheat Germ contains 7.3 times more Energy, 64.8 times more Fat, 97.9 times more Saturated Fat, 80.3 times more Omega 3, 229.9 times more Omega 6, 4.1 times more Carbohydrate, 6 times more Fiber and 25.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.