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

Weight per 500 calories

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

Wheat flour, white, all-purpose, enriched, bleached 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 500 calories - Wheat flour, white, all-purpose, enriched, bleached or Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have 8.4 times more Selenium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 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.
• Both Wheat flour, white, all-purpose, enriched, bleached and Oranges with Peel 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 Wheat flour, white, all-purpose, enriched, bleached as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

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