Comparing Nutrients in 1 kilogram Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Energy	125% 3620kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	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	555% 722g	84.7% 110g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.41% 0.3g	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	% 0.3g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 40.6g	g per day for Men 19-50 years
Fiber	63% 24g	7.9% 3g	38g per day for Men 19-50 years
Protein	233% 131g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) 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	613% 7.36mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	425% 1700μg	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 Bleached 13% Protein White (industrial) Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	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	633% 50.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	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	170% 1190mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	476% 262μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	3.46% 128g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Bleached 13% Protein White (industrial) 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 Bleached 13% Protein White (industrial) Wheat Flour vs Canned Orange Juice:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 18.9 times more Vitamin B1, 21.2 times more Vitamin B2, 29.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.1 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) 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 Bleached 13% Protein White (industrial) 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 Bleached 13% Protein White (industrial) Wheat Flour vs Canned Orange Juice:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.4 times more Calcium, 8.5 times more Copper, 50.6 times more Iron, 3.5 times more Magnesium, 29.7 times more Manganese, 7 times more Phosphorus, 262 times more Selenium and 40 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.4 times more Potassium and 6.8 times more Water than Enriched Bleached 13% Protein White (industrial) 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 Bleached 13% Protein White (industrial) Wheat Flour has 7.7 times more Energy, 24.7 times more Omega 6, 6.6 times more Carbohydrate, 8 times more Fiber and 19.2 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 8 times more Sugars and 81 times more Fructose than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in one kilogram.