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

Weight per 300 calories

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

Whole Wheat Flour has 5.4 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 - Whole Wheat Flour or Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	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	49% 63.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	0.061% 0.044g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	25% 9.44g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Whole 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	37% 0.44mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	9.7% 39μg	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	4.18% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	39.7% 3.18mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	115% 51.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45% 315mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	99% 54.5μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.76mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.26% 9.48g	10.6% 392g	3700g per day for Men 19-50 years

Whole Wheat Flour VS Oranges With Peel Nutrients Per 300 Kcal

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

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