Comparing Nutrients in 1 kilogram Enriched Self-rising All-purpose White Wheat Flour VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Florida Oranges	Recommended Dietary Allowance
Energy	122% 3540kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 742g	88.8% 115g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	177% 99g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	562% 6.74mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Florida Oranges	Recommended Dietary Allowance
Calcium	338% 3380mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	43.3% 0.39mg	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	584% 46.7mg	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	795% 11930mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.86% 106g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Florida Oranges 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 Florida Oranges 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 Florida Oranges:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 6.7 times more Vitamin B1, 10.4 times more Vitamin B2, 14.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 11.5 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Florida Oranges provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Raw Florida Oranges 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 Florida Oranges:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 7.9 times more Calcium, 2.9 times more Copper, 51.9 times more Iron, 1.9 times more Magnesium, 41.7 times more Manganese, 49.6 times more Phosphorus, 68.8 times more Selenium, more Sodium and 7.8 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Potassium and 8.2 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour has 7.7 times more Energy, 12.5 times more Omega 6, 6.4 times more Carbohydrate and 14.1 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 41.5 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in one kilogram.