Comparing Nutrients in 300 calories Valencia Oranges VS Unenriched Bleached 10% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Valencia Oranges: 612g
• Unenriched Bleached 10% Protein White (industrial) Wheat Flour: 82g

Unenriched Bleached 10% Protein White (industrial) Wheat Flour has 7.5 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Unenriched Bleached 10% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Valencia Oranges	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	48% 62.5g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	0.034% 0.025g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	5.18% 1.97g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	4.07% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	2.33% 0.03mg	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	59.7% 239μg	6.35% 25.4μg	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	330% 297mg	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	NA	0.27% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.2% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	1.64% 16.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17% 0.15mg	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	6.9% 0.55mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	4.88% 20.5mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	29% 0.67mg	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	15% 104mg	12.5% 87.7mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	NA	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.11% 1.64mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.27% 9.84g	3700g per day for Men 19-50 years

Valencia Oranges VS Unenriched Bleached 10% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Unenriched Bleached 10% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• 300 calories of Valencia Oranges have more Vitamin A, 3.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 7.5 times more Vitamin B5, 12.7 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin C than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• 300 calories of Valencia Oranges have 14.9 times more Calcium, 1.5 times more Copper, 3 times more Magnesium, 9 times more Potassium and 53.7 times more Water than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 300 kcal of Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain 1.9 times more Iron, 4.8 times more Manganese and 2.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain similar levels of Phosphorus per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 7 times more Omega 3 and 7.8 times more Fiber than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Valencia Oranges and Unenriched Bleached 10% Protein White (industrial) Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Fiber
• Both Raw Valencia Oranges as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 in 300 calories.