Comparing Nutrients in 14 ounces Oranges VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Oranges	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	6.43% 187kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.65% 5.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	220% 287g	130g per day for Men 19-50 years
Sugars	51% 37g	6.02% 4.37g	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	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Oranges	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	13.7% 0.18mg	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	169% 675μg	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	235% 211mg	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	4.76% 0.71mg	1.32% 0.2mg	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

	Oranges	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	16% 159mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	82.5% 0.74mg	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	4.96% 0.4mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	108% 2.48mg	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	7.94% 55.6mg	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 14 ounces of Oranges have 1.3 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 8.5 times more Vitamin B1, 11.1 times more Vitamin B2, 21.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.7 times more Vitamin B9 than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Enriched Bleached 13% 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 Oranges vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 14 ounces of Oranges have 1.7 times more Calcium, 1.4 times more Potassium and 6.8 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 4.2 times more Copper, 50.6 times more Iron, 3.5 times more Magnesium, 25 times more Manganese, 8.5 times more Phosphorus, 52.4 times more Selenium and 22.9 times more Zinc than Raw Oranges.
• 14 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 8.5 times more Sugars than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 7.7 times more Energy, 37 times more Omega 6, 6.1 times more Carbohydrate and 13.9 times more Protein than Raw Oranges.
• Both Oranges and Enriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Oranges as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.