Comparing Nutrients in 300 calories Oranges with Peel VS Whole Wheat Flour

Weight per 300 calories

• Oranges with Peel: 476g
• Whole Wheat Flour: 88.2g

Whole-grain Wheat Flour has 5.4 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 Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Oranges with Peel	Whole 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	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.67% 0.96g	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	49% 63.5g	130g per day for Men 19-50 years
Sugars	NA	0.5% 0.36g	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	0.061% 0.044g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	25% 9.44g	38g per day for Men 19-50 years
Protein	11% 6.2g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole 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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	27.6% 0.36mg	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	9.7% 39μg	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	4.18% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	40% 0.36mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	NA	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 51.6μg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	99% 54.5μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.26% 9.48g	3700g per day for Men 19-50 years

Oranges With Peel VS Whole Wheat Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 1.6 times more Vitamin B2, 3 times more Vitamin B5, 1.2 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Whole Wheat Flour.
• While 300 kcal of Whole-grain Wheat Flour contain 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Wheat Flour provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Whole Wheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 11.1 times more Calcium, 2.9 times more Potassium and 41.4 times more Water than Whole Wheat Flour.
• While 300 kcal of Whole-grain Wheat Flour contain 1.3 times more Copper, 1.8 times more Magnesium, 3 times more Phosphorus, 16.4 times more Selenium and 4.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Wheat Flour contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Whole Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.3 times more Fiber than Whole Wheat Flour.
• While 300 kcal of Whole-grain Wheat Flour contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Whole-grain Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.