Comparing Nutrients in 1 pound 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	53% 1542kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	54% 70.3g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0.31% 0.23g	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	% 1.63g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	107% 60g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	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	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	15.4% 154mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	28.7% 0.26mg	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	204% 16.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb of Raw Oranges with Peel contains more Vitamin C than Whole-grain Wheat Flour.
• 1 pound 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 pound.

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

• 1 pound 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 lb of Raw Oranges with Peel contains 2.1 times more Calcium and 7.7 times more Water than Whole-grain Wheat Flour.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6