Comparing Nutrients in 1 pound Florida Oranges VS Wheat Bread Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Wheat Bread Flour	14%	4%	82%

Macro Nutrients

	Florida Oranges	Wheat Bread Flour	Recommended Dietary Allowance
Energy	7.2% 209kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	253% 329g	130g per day for Men 19-50 years
Sugars	57% 41.5g	1.94% 1.4g	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	28.6% 11g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Wheat Bread Flour	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	13% 0.17mg	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	19.3% 77μg	37.4% 150μg	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	227% 204mg	0% 0mg	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	5.44% 0.82mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	92% 0.83mg	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	5.1% 0.41mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	156% 3.6mg	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	7.78% 54.4mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.64% 60.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Wheat Bread Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Wheat Bread Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Wheat Bread Flour:

• 1 pound of Florida Oranges has 1.3 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Wheat Bread Flour.
• While 1 lb of Wheat Bread Flour contains 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound of Wheat Bread Flour have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Wheat Bread Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Wheat Bread Flour:

• 1 pound of Florida Oranges has 2.9 times more Calcium, 1.7 times more Potassium and 6.5 times more Water than Wheat Bread Flour.
• While 1 lb of Wheat Bread Flour contains 4.7 times more Copper, 10 times more Iron, 2.5 times more Magnesium, 33 times more Manganese, 8.1 times more Phosphorus, 79.4 times more Selenium and 10.6 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Wheat Bread Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 29.5 times more Sugars than Wheat Bread Flour.
• While 1 lb of Wheat Bread Flour contains 7.8 times more Energy, 3.9 times more Omega 3, 22.1 times more Omega 6, 6.3 times more Carbohydrate and 17.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Wheat Bread Flour offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein