Comparing Nutrients in 300 calories Oranges with Peel VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 300 calories

• Oranges with Peel: 476g
• Enriched Self-rising All-purpose White Wheat Flour: 84.7g

Enriched Self-rising All-purpose White Wheat Flour has 5.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Oranges with Peel	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	0.26% 0.19g	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	56.4% 21.4g	6.02% 2.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	3.26% 0.042mg	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	35.7% 143μg	41.5% 166μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	10.5% 0.095mg	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	47.6% 3.8mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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% 105mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.24% 8.97g	3700g per day for Men 19-50 years

Oranges With Peel VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of Oranges with Peel have more Vitamin A, 4.2 times more Vitamin B5, 10.5 times more Vitamin B6 and more Vitamin C than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of Oranges with Peel have 2.9 times more Copper, 4.1 times more Magnesium, 8.9 times more Potassium and 43.7 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 4.8 times more Phosphorus, 8.7 times more Selenium and 106.2 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Calcium and Iron per 300 calories.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium and Potassium
• Both Raw Oranges with Peel as well as Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 9.4 times more Fiber than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.