Comparing Nutrients in 1 kilogram Whole Wheat Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	117% 3400kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	119% 155g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	236% 132g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	418% 5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47.3% 7.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	34% 340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Wheat Flour versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Whole Wheat Flour has 5 times more Vitamin B1, 3.3 times more Vitamin B2, 9.9 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Whole-grain Wheat Flour.
• 1 kilogram of Whole Wheat Flour have insufficient amounts of Vitamin C
• Both Whole-grain Wheat Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Whole Wheat Flour has 7.2 times more Copper, 4.5 times more Iron, 9.8 times more Magnesium, 16.2 times more Phosphorus, 1.9 times more Potassium, 88.3 times more Selenium and 23.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Calcium and 7.7 times more Water than Whole-grain Wheat Flour.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Wheat Flour has 5.4 times more Energy, 8.3 times more Fat, 4.6 times more Omega 3, 24.8 times more Omega 6, 4.6 times more Carbohydrate, 2.4 times more Fiber and 10.2 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6