Comparing Nutrients in 1 kilogram Florida Oranges VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Florida Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	16% 460kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	587% 763g	130g per day for Men 19-50 years
Sugars	126% 91g	3.72% 2.7g	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	63% 24g	71% 27g	38g per day for Men 19-50 years
Protein	12.5% 7g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	34% 0.44mg	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	42.5% 170μg	458% 1830μg	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	500% 450mg	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	4% 0.6mg	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

	Florida Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	160% 1.44mg	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	11.3% 0.9mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	836% 376μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Wheat flour, white, all-purpose, enriched, bleached per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 kilogram of Florida Oranges has more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 kg of Wheat flour, white, all-purpose, enriched, bleached contains 7.9 times more Vitamin B1, 12.4 times more Vitamin B2, 14.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 kilogram of Florida Oranges has 2.9 times more Calcium, 1.6 times more Potassium and 7.3 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 kg of Wheat flour, white, all-purpose, enriched, bleached contains 3.7 times more Copper, 51.6 times more Iron, 2.2 times more Magnesium, 28.4 times more Manganese, 9 times more Phosphorus, 67.8 times more Selenium and 8.8 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 33.9 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 kg of Wheat flour, white, all-purpose, enriched, bleached contains 7.9 times more Energy, 12.6 times more Omega 6, 6.6 times more Carbohydrate and 14.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in one kilogram.