Comparing Nutrients in 1 pound Whole Wheat Flour VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Whole Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Energy	53% 1542kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	38.4% 50g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	55% 39.7g	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	0.31% 0.23g	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 18.4g	g per day for Men 19-50 years
Fiber	128% 48.5g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	107% 60g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	11% 0.14mg	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	50% 200μg	27.2% 109μg	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	152% 137mg	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	21.5% 3.22mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Canned Orange Juice	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	204% 16.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	4.14% 0.095mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Wheat Flour versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Wheat Flour vs Canned Orange Juice:

• 1 pound of Whole Wheat Flour has 12.9 times more Vitamin B1, 7.9 times more Vitamin B2, 24.7 times more Vitamin B3, 3.4 times more Vitamin B5, 13.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.6 times more Vitamin E than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Whole-grain Wheat Flour.
• 1 pound of Whole Wheat Flour have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Whole-grain Wheat Flour as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Whole Wheat Flour vs Canned Orange Juice:

• 1 pound of Whole Wheat Flour has 3.4 times more Calcium, 18.6 times more Copper, 36 times more Iron, 13.7 times more Magnesium, 193.7 times more Manganese, 21 times more Phosphorus, 2 times more Potassium, 618 times more Selenium and 65 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 8.2 times more Water than Whole-grain Wheat Flour.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Wheat Flour has 7.2 times more Energy, 16.7 times more Fat, 10.4 times more Omega 3, 40.5 times more Omega 6, 6.5 times more Carbohydrate, 35.7 times more Fiber and 19.4 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 21.4 times more Sugars and 48.6 times more Fructose than Whole-grain Wheat Flour.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein