Comparing Nutrients in 1 kilogram Whole Wheat Flour VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oranges	7%	2%	91%

Macro Nutrients

	Whole Wheat Flour	Oranges	Recommended Dietary Allowance
Energy	117% 3400kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	90% 118g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	129% 94g	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	0.69% 0.5g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	282% 107g	63% 24g	38g per day for Men 19-50 years
Protein	236% 132g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	418% 5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	46% 0.6mg	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	110% 440μg	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	591% 532mg	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	47.3% 7.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oranges	Recommended Dietary Allowance
Calcium	34% 340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	50% 0.45mg	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	450% 36mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	1300% 585μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	510% 3570mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	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	236% 26mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Wheat Flour vs Oranges:

• Whole-grain Wheat Flour has 5.8 times more Vitamin B1, 4.1 times more Vitamin B2, 17.6 times more Vitamin B3, 2.4 times more Vitamin B5, 6.8 times more Vitamin B6, 1.5 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Whole Wheat Flour vs Oranges:

• Whole-grain Wheat Flour has 9.1 times more Copper, 36 times more Iron, 13.7 times more Magnesium, 162.7 times more Manganese, 25.5 times more Phosphorus, 2 times more Potassium, 123.6 times more Selenium and 37.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.1 times more Water than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Raw Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Wheat Flour has 7.2 times more Energy, 20.8 times more Fat, 28.7 times more Saturated Fat, 10.4 times more Omega 3, 60.7 times more Omega 6, 6.1 times more Carbohydrate, 4.5 times more Fiber and 14.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 22.8 times more Sugars than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.