Comparing Nutrients in 500 calories Florida Oranges VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 500 calories

• Florida Oranges: 1087g
• Enriched Self-rising All-purpose White Wheat Flour: 141g

Enriched Self-rising All-purpose White Wheat Flour has 7.7 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Florida Oranges	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	80.6% 105g	130g per day for Men 19-50 years
Sugars	137% 99g	0.43% 0.31g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.6% 26g	10% 3.8g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	79.3% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	5.43% 0.071mg	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	46% 185μg	69.2% 277μg	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	543% 489mg	0% 0mg	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	13% 1.96mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	46.7% 467mg	47.7% 477mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	17.6% 0.16mg	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	12.2% 0.98mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	61.4% 1.4mg	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	18.6% 130mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	88.3% 48.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	7.96% 0.88mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.4% 15g	3700g per day for Men 19-50 years

Florida Oranges VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 500 calories of Florida Oranges vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Florida Oranges have more Vitamin A, 4.4 times more Vitamin B5, 7.8 times more Vitamin B6, more Vitamin C and 27.7 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Enriched Self-rising All-purpose White Wheat Flour:

• 500 calories of Florida Oranges have 2.7 times more Copper, 4.1 times more Magnesium, 10.5 times more Potassium and 63.3 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 6.7 times more Iron, 5.4 times more Manganese, 6.4 times more Phosphorus, 8.9 times more Selenium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Calcium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium and Potassium
• Both Raw Florida Oranges as well as Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 319.7 times more Sugars and 6.8 times more Fiber than Enriched Self-rising All-purpose White Wheat Flour.
• While 500 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Florida Oranges as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.