Comparing Nutrients in 14 ounces Enriched White Wheat Flour for Cake VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Oranges with Peel	Recommended Dietary Allowance
Energy	49.5% 1437kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	47% 18g	38g per day for Men 19-50 years
Protein	58% 32.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	28.4% 0.37mg	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	185% 738μg	29.8% 119μg	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	0% 0mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Wheat Flour for Cake	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	25% 0.23mg	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	363% 29mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	NA	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	48% 337mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	5.05% 2.78μg	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	22.4% 2.46mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	1.34% 49.7g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Wheat Flour for Cake VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched White Wheat Flour for Cake versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched White Wheat Flour for Cake vs Oranges with Peel :

• 14 ounces of Enriched White Wheat Flour for Cake have 8.9 times more Vitamin B1, 8.6 times more Vitamin B2, 13.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.2 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.8 times more Vitamin B6 and more Vitamin C than Enriched Cake White Wheat Flour.
• 14 ounces of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin C
• Both Enriched Cake White Wheat Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Enriched White Wheat Flour for Cake vs Oranges with Peel :

• 14 ounces of Enriched White Wheat Flour for Cake have 2.4 times more Copper, 9.2 times more Iron, 3.9 times more Phosphorus, 7 times more Selenium and 5.6 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 5 times more Calcium, 1.9 times more Potassium and 6.6 times more Water than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Oranges with Peel contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched White Wheat Flour for Cake have 5.7 times more Energy, 8.1 times more Omega 6, 5 times more Carbohydrate and 6.3 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.6 times more Fiber than Enriched Cake White Wheat Flour.
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Enriched Cake White Wheat Flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 14 ounces.