Comparing Nutrients in 300 calories Oranges with Peel VS Wheat Flour

Weight per 300 calories

• Oranges with Peel: 476g
• Wheat Flour: 82.4g

Unenriched All-purpose White Wheat Flour has 5.8 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 Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Oranges with Peel	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	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.9% 0.32g	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	0.31% 0.22g	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	5.86% 2.23g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	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	8.24% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.8% 0.036mg	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	5.36% 21.4μg	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	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	0.33% 0.049mg	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	Wheat Flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	13% 0.12mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	78% 35μg	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	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.27% 9.82g	3700g per day for Men 19-50 years

Oranges With Peel VS Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Wheat Flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Wheat Flour:

• 300 calories of Oranges with Peel have more Vitamin A, 4.8 times more Vitamin B1, 7.2 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B5, 12.2 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Wheat Flour.
• 300 calories of Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Wheat Flour:

• 300 calories of Oranges with Peel have 27 times more Calcium, 2.3 times more Copper, 4 times more Iron, 3.7 times more Magnesium, 10.6 times more Potassium and 39.9 times more Water than Wheat Flour.
• While 300 kcal of Unenriched All-purpose White Wheat Flour contain 8.4 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat Flour contain similar levels of Phosphorus per 300 calories.
• 300 calories of Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Unenriched 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 9.6 times more Fiber than Wheat Flour.
• While 300 kcal of Unenriched All-purpose White Wheat Flour contain 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat Flour provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.