Comparing Nutrients in 1 kilogram 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	16.2% 470kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	555% 722g	130g per day for Men 19-50 years
Sugars	129% 94g	15% 11g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	233% 131g	56g per day for Men 19-50 years

Vitamins

	Oranges	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	34.6% 0.45mg	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	75% 300μg	425% 1700μg	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	591% 532mg	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	12% 1.8mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	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	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	208% 1.87mg	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	12.5% 1mg	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	271% 6.24mg	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	20% 140mg	170% 1190mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	476% 262μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	145% 16mg	11mg per day for Men 19-50 years
Water	23.4% 868g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg 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 1 kilogram of Oranges vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Oranges has 1.3 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 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.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Oranges has 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 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 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.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 8.5 times more Sugars than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 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 one kilogram.
• 1 kilogram 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 one kilogram.