Comparing Nutrients in 1 kilogram Navel Oranges VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Navel Oranges	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17% 490kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	43% 7.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	568% 738g	130g per day for Men 19-50 years
Sugars	117% 85g	15.4% 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	31% 22.5g	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	% 19.7g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 1.5g	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	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	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	24.6% 0.32mg	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	425% 1700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	25.3% 3.8mg	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	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	43% 430mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	179% 1.6mg	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	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	295% 6.8mg	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	33% 230mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	500% 275μg	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	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 1 kilogram of Navel Oranges has 2.5 times more Vitamin B6 and more Vitamin C than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contains 10.8 times more Vitamin B1, 8.7 times more Vitamin B2, 14 times more Vitamin B3, 1.6 times more Vitamin B5, 5 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 1 kilogram of Navel Oranges has 2.2 times more Calcium, 1.2 times more Potassium and 6.8 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contains 4.1 times more Copper, 38.9 times more Iron, 2.7 times more Magnesium, 23.4 times more Manganese, 4.9 times more Phosphorus, more Selenium and 10.5 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 7.6 times more Sugars and 75 times more Fructose than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contains 7.4 times more Energy, 31.9 times more Omega 6, 5.9 times more Carbohydrate and 12.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.