Comparing Nutrients in 14 ounces Chilled Orange Juice VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Chilled Orange Juice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	6.7% 194kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	233% 303g	130g per day for Men 19-50 years
Sugars	45.5% 33g	1.48% 1.07g	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	12.2% 8.85g	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	% 8.26g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	13.4% 0.17mg	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% 75.4μg	182% 726μg	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	148% 133mg	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	5.3% 0.79mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	63.5% 0.57mg	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	6.45% 0.52mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	332% 149μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.36% 346g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Wheat flour, white, all-purpose, enriched, bleached per 14 oz

Compare the macro and micronutrient content in 14 oz of Chilled Orange Juice versus 14 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Chilled Orange Juice have 1.7 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 17.1 times more Vitamin B1, 12.7 times more Vitamin B2, 21.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 9.6 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Chilled Orange Juice have 1.7 times more Potassium and 7.3 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 3.4 times more Copper, 35.7 times more Iron, 2 times more Magnesium, 29.7 times more Manganese, 6.4 times more Phosphorus, 339 times more Selenium and 10 times more Zinc than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Chilled Orange Juice from Concentrate as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have 30.8 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 7.4 times more Energy, 17 times more Omega 6, 6.6 times more Carbohydrate, 9 times more Fiber and 15.2 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in 14 ounces.