Comparing Nutrients in 14 ounces Whole Wheat Flour VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Whole Wheat Flour	Fresh Orange juice	Recommended Dietary Allowance
Energy	46.5% 1349kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.34g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	46% 33.3g	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	0.27% 0.2g	11.6% 8.4g	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	% 0g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.43g	% 16.4g	g per day for Men 19-50 years
Fiber	112% 42.5g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	94% 52.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	166% 2mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	12.2% 0.16mg	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	43.7% 175μg	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	220% 198mg	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	18.8% 2.8mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Fresh Orange juice	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	19.4% 0.17mg	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	179% 14.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	2.4% 0.056mg	2.3mg per day for Men 19-50 years
Molybdenum	516% 232μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1417mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	446% 245μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.15% 42.6g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Wheat Flour versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Wheat Flour vs Fresh Orange juice:

• 14 ounces of Whole Wheat Flour have 5.6 times more Vitamin B1, 5.5 times more Vitamin B2, 12.4 times more Vitamin B3, 3.2 times more Vitamin B5, 10.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 17.8 times more Vitamin E than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Vitamin C than Whole-grain Wheat Flour.
• 14 ounces of Whole Wheat Flour have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat Flour vs Fresh Orange juice:

• 14 ounces of Whole Wheat Flour have 3.1 times more Calcium, 9.3 times more Copper, 18 times more Iron, 12.5 times more Magnesium, 290.5 times more Manganese, 21 times more Phosphorus, 1.8 times more Potassium, 618 times more Selenium and 52 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 8.2 times more Water than Whole-grain Wheat Flour.
• 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 Whole Wheat Flour have 7.6 times more Energy, 12.5 times more Fat, 6.6 times more Omega 3, 37.7 times more Omega 6, 6.9 times more Carbohydrate, 53.5 times more Fiber and 18.9 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 20.5 times more Sugars and 42.4 times more Fructose than Whole-grain Wheat Flour.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein