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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Navel Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	17% 490kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	587% 763g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	71% 27g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	3.22% 119g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 11.5 times more Vitamin B1, 9.7 times more Vitamin B2, 13.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Raw Navel Oranges have 2.9 times more Calcium, 1.6 times more Potassium and 7.2 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 3.7 times more Copper, 35.7 times more Iron, 2 times more Magnesium, 23.5 times more Manganese, 4.7 times more Phosphorus, more Selenium and 8.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 31.5 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 7.4 times more Energy, 6.5 times more Fat, 2.4 times more Omega 3, 17 times more Omega 6, 6.1 times more Carbohydrate and 11.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Fiber per 1 kg.
• Both Raw Navel Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.