Comparing Nutrients in 300 calories Enriched white Wheat flour for bread VS Navel Oranges

Weight per 300 calories

• Enriched white Wheat flour for bread: 83g
• Navel Oranges: 612g

Enriched white Wheat flour for bread has 7.4 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Enriched white Wheat flour for bread or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Enriched white Wheat flour for bread	14%	4%	82%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Enriched white Wheat flour for bread	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	59% 76.8g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	5.25% 2g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Enriched white Wheat flour for bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.28% 0.36mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	37.2% 0.48mg	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	38% 152μg	52% 208μg	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	402% 362mg	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	2.2% 0.33mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched white Wheat flour for bread	Navel Oranges	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.5% 0.24mg	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	46% 3.66mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.95% 20.8mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	7.7% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	67.6% 30.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.6mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	6.42% 0.71mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.3% 11g	14.2% 526g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Bread VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched white Wheat flour for bread or Navel Oranges?

Lets compare vitamin content per 300 calories of Enriched white Wheat flour for bread vs Navel Oranges:

• 300 calories of Enriched white Wheat flour for bread have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain more Vitamin A, 4.4 times more Vitamin B5, 15.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 2.8 times more Vitamin E than Enriched white Wheat flour for bread.
• 300 calories of Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Enriched white Wheat flour for bread as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched white Wheat flour for bread vs Navel Oranges:

• 300 calories of Enriched white Wheat flour for bread have 4.6 times more Iron, 3.7 times more Manganese, more Selenium and 1.4 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 21.1 times more Calcium, 1.6 times more Copper, 3.2 times more Magnesium, 1.7 times more Phosphorus, 12.2 times more Potassium and 47.4 times more Water than Enriched white Wheat flour for bread.
• 300 calories of Enriched white Wheat flour for bread lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched white Wheat flour for bread have 1.8 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate, 202 times more Sugars and 6.8 times more Fiber than Enriched white Wheat flour for bread.
• Both Enriched white Wheat flour for bread and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched white Wheat flour for bread provide inadequate amounts of Fiber
• Both Enriched white Wheat flour for bread as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.