Comparing Nutrients in 1 kilogram Enriched Self-rising All-purpose White Wheat Flour VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Energy	122% 3540kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 742g	84.7% 110g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	71% 27g	7.9% 3g	38g per day for Men 19-50 years
Protein	177% 99g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	562% 6.74mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	24% 0.31mg	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	490% 1960μg	60% 240μg	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	334% 301mg	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	3.33% 0.5mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Calcium	338% 3380mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	584% 46.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	9.13% 0.21mg	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	850% 5950mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	795% 11930mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.86% 106g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Self-rising All-purpose White Wheat Flour versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour vs Canned Orange Juice:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 17.3 times more Vitamin B1, 19.7 times more Vitamin B2, 29 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.2 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than Enriched Self-rising All-purpose White Wheat Flour.
• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enriched Self-rising All-purpose White Wheat Flour vs Canned Orange Juice:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 33.8 times more Calcium, 5.1 times more Copper, 46.7 times more Iron, 1.9 times more Magnesium, 47.6 times more Manganese, 35 times more Phosphorus, 344 times more Selenium, 298.3 times more Sodium and 15.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.5 times more Potassium and 8.3 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 7.5 times more Energy, 14.4 times more Omega 6, 6.7 times more Carbohydrate, 9 times more Fiber and 14.5 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 39.8 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in one kilogram.