Comparing Nutrients in 300 calories Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Valencia Oranges

Weight per 300 calories

• Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour: 82.6g
• Valencia Oranges: 612g

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 7.4 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	56% 72.8g	130g per day for Men 19-50 years
Sugars	1.28% 0.93g	NA	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	0.034% 0.025g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	5.2% 2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17% 9.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Valencia 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	50.7% 0.61mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.03% 0.026mg	29.7% 0.39mg	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% 140μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	330% 297mg	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	2.1% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	25% 0.23mg	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	52.3% 4.2mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.8mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	6.12% 0.14mg	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	13.2% 93mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	14.3% 529g	3700g per day for Men 19-50 years

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour or Valencia Oranges?

Lets compare vitamin content per 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Valencia Oranges:

• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 1.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain more Vitamin A, 4.6 times more Vitamin B5, 14.6 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Valencia Oranges provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Valencia Oranges:

• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 7.6 times more Iron, 4 times more Manganese and 1.9 times more Zinc than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 14.8 times more Calcium, 1.7 times more Copper, 2.5 times more Magnesium, 9.6 times more Potassium and 50.4 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Valencia Oranges contain similar levels of Phosphorus per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 1.5 times more Protein than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 7 times more Omega 3 and 7.7 times more Fiber than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Fiber
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 300 calories.