Comparing Nutrients in 1 kilogram Enriched White Wheat Flour for Cake VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Florida Oranges	Recommended Dietary Allowance
Energy	125% 3620kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	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	21% 3.57g	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	600% 780g	88.8% 115g	130g per day for Men 19-50 years
Sugars	4.28% 3.1g	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	44.7% 17g	63% 24g	38g per day for Men 19-50 years
Protein	146% 82g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	743% 8.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	465% 1860μg	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	1.33% 0.2mg	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 White Wheat Flour for Cake	Florida Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	915% 73.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	121% 850mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	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	3.4% 125g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched White Wheat Flour for Cake vs Florida Oranges:

• Enriched Cake White Wheat Flour has 8.9 times more Vitamin B1, 10.8 times more Vitamin B2, 17 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.9 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 9 times more Vitamin E than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Enriched White Wheat Flour for Cake vs Florida Oranges:

• Enriched Cake White Wheat Flour has 3.6 times more Copper, 81.3 times more Iron, 1.6 times more Magnesium, 26.4 times more Manganese, 7.1 times more Phosphorus, 9.8 times more Selenium and 7.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.1 times more Calcium, 1.6 times more Potassium and 7 times more Water than Enriched Cake White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Cake White Wheat Flour has 7.9 times more Energy, 2 times more Omega 3, 11.5 times more Omega 6, 6.8 times more Carbohydrate and 11.7 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 29.5 times more Sugars and 1.4 times more Fiber than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour as well as Raw Florida Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.