Comparing Nutrients in 14 ounces Oranges VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Oranges	Whole Wheat Flour	Recommended Dietary Allowance
Energy	6.43% 187kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	25.5% 4.34g	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% 286g	130g per day for Men 19-50 years
Sugars	51% 37g	2.24% 1.63g	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	0.27% 0.2g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	25% 9.53g	112% 42.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Whole 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	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	124% 1.6mg	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	43.7% 175μg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	16% 159mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	181% 1.63mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	702% 16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	516% 232μg	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	202% 1417mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	446% 245μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.15% 42.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Whole Wheat Flour:

• Raw Oranges have more Vitamin A and more Vitamin C than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 5.8 times more Vitamin B1, 4.1 times more Vitamin B2, 17.6 times more Vitamin B3, 2.4 times more Vitamin B5, 6.8 times more Vitamin B6, 1.5 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Whole Wheat Flour:

• Raw Oranges have 8.1 times more Water than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 9.1 times more Copper, 36 times more Iron, 13.7 times more Magnesium, 162.7 times more Manganese, 25.5 times more Phosphorus, 2 times more Potassium, 123.6 times more Selenium and 37.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Whole-grain Wheat Flour have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 22.8 times more Sugars than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 7.2 times more Energy, 20.8 times more Fat, 28.7 times more Saturated Fat, 10.4 times more Omega 3, 60.7 times more Omega 6, 6.1 times more Carbohydrate, 4.5 times more Fiber and 14.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.