Comparing Nutrients in 500 calories Oranges with Peel VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Oranges with Peel: 794g
• Unenriched Bleached 9% Protein White (industrial) Wheat Flour: 136g

Unenriched Bleached 9% Protein White (industrial) Wheat Flour 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	1% 0.74g	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	0.056% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	94% 35.7g	8.6% 3.27g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.55% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	3.88% 0.05mg	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	10.6% 42.2μg	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	0.45% 0.068mg	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	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	55.6% 556mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	25% 0.22mg	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	21.5% 1.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	6.5% 27.2mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.86mg	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	25% 175mg	16.5% 116mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.18% 2.72mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.44% 16g	3700g per day for Men 19-50 years

Oranges With Peel VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Unenriched Bleached 9% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 500 calories of Oranges with Peel have 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.
• 500 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 Raw Oranges with Peel as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 500 calories of Oranges with Peel have 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.
• While 500 kcal of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 2.8 times more Selenium and 1.5 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 10.9 times more Fiber than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Oranges with Peel and Unenriched Bleached 9% Protein White (industrial) Wheat Flour offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.