Comparing Nutrients in 300 calories Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Oranges with Peel

Weight per 300 calories

• Unenriched Bleached 9% Protein White (industrial) Wheat Flour: 81.7g
• Oranges with Peel: 476g

Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 5.8 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Unenriched Bleached 9% Protein White (industrial) Wheat Flour or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	% 0.21g	NA	g per day for Men 19-50 years
Fiber	5.16% 1.96g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	13% 7.27g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.53% 0.059mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.12% 0.98mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	34% 0.44mg	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	6.34% 25.3μg	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.041mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.63% 16.3mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	30% 0.27mg	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	13% 1.03mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	NA	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	9.93% 69.5mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	10.6% 392g	3700g per day for Men 19-50 years

Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unenriched Bleached 9% Protein White (industrial) Wheat Flour or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain more Vitamin A, 3 times more Vitamin B1, 4 times more Vitamin B2, 2.4 times more Vitamin B3, 10.3 times more Vitamin B5, 14.6 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Oranges with Peel :

• 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have 2.8 times more Selenium and 1.5 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 20.4 times more Calcium, 2 times more Copper, 3.7 times more Iron, 4.1 times more Magnesium, 1.5 times more Phosphorus, 8.7 times more Potassium and 40.5 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 10.9 times more Fiber than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.