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

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Oranges with Peel	Recommended Dietary Allowance
Energy	126% 3640kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	119% 155g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	NA	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	71% 27g	118% 45g	38g per day for Men 19-50 years
Protein	184% 103g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	654% 7.85mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	71.5% 0.93mg	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	458% 1830μg	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 150mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	63.3% 0.57mg	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	580% 46.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	836% 376μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.22% 119g	22.2% 823g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 7.9 times more Vitamin B1, 9.9 times more Vitamin B2, 11.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 2.5 times more Copper, 5.8 times more Iron, 1.6 times more Magnesium, 4.9 times more Phosphorus, 48.4 times more Selenium and 6.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.7 times more Calcium, 1.8 times more Potassium and 6.9 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 5.8 times more Energy, 8.9 times more Omega 6, 4.9 times more Carbohydrate and 7.9 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.