Comparing Nutrients in 14 ounces Fresh Orange juice VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%

Macro Nutrients

	Fresh Orange juice	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	6.16% 179kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	13.7% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	236% 307g	130g per day for Men 19-50 years
Sugars	46% 33.3g	2.96% 2.14g	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	11.6% 8.4g	0.16% 0.12g	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	% 7.2g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 1.03g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.3% 0.15mg	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	29.8% 119μg	30.8% 123μg	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	220% 198mg	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	1.06% 0.16mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	72.8% 0.65mg	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	9.92% 0.79mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	108% 2.5mg	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	9.64% 67.5mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	82.3% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 14 ounces of Fresh Orange juice have more Vitamin C than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 2.2 times more Vitamin B1, 2.4 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Orange juice.
• Both Fresh Orange juice and Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 14 ounces of Fresh Orange juice have 1.5 times more Potassium and 7.5 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.8 times more Calcium, 3.8 times more Copper, 6.3 times more Iron, 1.8 times more Magnesium, 44.9 times more Manganese, 5 times more Phosphorus, 114 times more Selenium and 18.8 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 15.6 times more Sugars and 70.7 times more Fructose than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 8.2 times more Energy, 20.2 times more Omega 6, 7.4 times more Carbohydrate, 12 times more Fiber and 12.7 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.