Comparing Nutrients in 14 ounces Navel Oranges VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Navel Oranges	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	6.7% 194kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	227% 295g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	1.2% 0.87g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.3% 0.2mg	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	33.7% 135μg	194% 778μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	17% 171mg	134% 1341mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	49.4% 0.44mg	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	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	173% 3.97mg	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	13% 91mg	337% 2362mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Enriched Self-rising All-purpose White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Navel Oranges have 1.6 times more Vitamin B6 and more Vitamin C than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 9.9 times more Vitamin B1, 8.1 times more Vitamin B2, 13.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.8 times more Vitamin B9 than Raw Navel Oranges.
• 14 ounces of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Enriched Self-rising All-purpose White 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 Navel Oranges vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Navel Oranges have 1.3 times more Potassium and 8.1 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 7.9 times more Calcium, 2.9 times more Copper, 35.9 times more Iron, 1.7 times more Magnesium, 34.5 times more Manganese, 25.9 times more Phosphorus, more Selenium, 1193 times more Sodium and 7.8 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 38.6 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 7.2 times more Energy, 16.9 times more Omega 6, 5.9 times more Carbohydrate and 10.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.