Comparing Nutrients in 1 pound Wheat flour, white, all-purpose, enriched, bleached VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Florida Oranges	Recommended Dietary Allowance
Energy	57% 1651kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	57% 41.5g	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	32.2% 12.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	83.7% 47g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.56mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	17.8% 0.23mg	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	208% 830μg	19.3% 77μg	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	227% 204mg	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	1.8% 0.27mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Florida Oranges	Recommended Dietary Allowance
Calcium	6.8% 68mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	19.7% 0.18mg	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	263% 21mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	4.73% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	379% 171μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.46% 54g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat flour, white, all-purpose, enriched, bleached versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat flour, white, all-purpose, enriched, bleached vs Florida Oranges:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 7.9 times more Vitamin B1, 12.4 times more Vitamin B2, 14.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.8 times more Vitamin B9 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Florida Oranges provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Wheat flour, white, all-purpose, enriched, bleached vs Florida Oranges:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 3.7 times more Copper, 51.6 times more Iron, 2.2 times more Magnesium, 28.4 times more Manganese, 9 times more Phosphorus, 67.8 times more Selenium and 8.8 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.9 times more Calcium, 1.6 times more Potassium and 7.3 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 7.9 times more Energy, 12.6 times more Omega 6, 6.6 times more Carbohydrate and 14.8 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 33.9 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Florida Oranges offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in one pound.