Comparing Nutrients in 500 calories Oranges with Peel VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 500 calories

• Oranges with Peel: 794g
• Wheat flour, white, all-purpose, enriched, bleached: 137g

Wheat flour, white, all-purpose, enriched, bleached has 5.8 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Oranges with Peel	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	0.51% 0.37g	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	94% 35.7g	9.76% 3.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	4.65% 0.06mg	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	59.5% 238μg	63% 251μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	55.6% 556mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	22% 0.2mg	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	79.4% 6.35mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	NA	40.7% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 51.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	84.7% 46.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.44% 16.4g	3700g per day for Men 19-50 years

Oranges With Peel VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Oranges with Peel have more Vitamin A, 4.4 times more Vitamin B5, 12.2 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Oranges with Peel have 27 times more Calcium, 2.3 times more Copper, 3.7 times more Magnesium, 10.6 times more Potassium and 39.9 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 8.4 times more Selenium than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 9.6 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.