Comparing Nutrients in 500 calories Enriched Self-rising All-purpose White Wheat Flour VS Chilled Orange Juice

Weight per 500 calories

• Enriched Self-rising All-purpose White Wheat Flour: 141g
• Chilled Orange Juice: 1020g

Enriched Self-rising All-purpose White Wheat Flour has 7.2 times more energy per 100g than Chilled Orange Juice. It has high energy density when compared to other foods. Chilled Orange Juice from Concentrate having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	1.4% 0.23g	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	91% 118g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	117% 84.8g	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	31.4% 22.8g	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	% 21.2g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	10% 3.8g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	25% 14g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.3% 0.95mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.43% 0.071mg	59.7% 0.78mg	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	69.2% 277μg	48.5% 194μg	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	381% 343mg	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	0.47% 0.071mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	47.7% 477mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	47.6% 0.43mg	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	82.5% 6.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	10.2% 0.23mg	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	120% 840mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	88.3% 48.6μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	112% 1685mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	7.96% 0.88mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.4% 15g	24% 890g	3700g per day for Men 19-50 years

Enriched Self-rising All-purpose White Wheat Flour VS Chilled Orange Juice Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Enriched Self-rising All-purpose White Wheat Flour vs Chilled Orange Juice:

• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 3.2 times more Vitamin B5, 11 times more Vitamin B6, more Vitamin C and 28.9 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B6, Vitamin C and Vitamin E
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Enriched Self-rising All-purpose White Wheat Flour vs Chilled Orange Juice:

• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have 4.3 times more Calcium, 5 times more Iron, 6 times more Manganese, 4.8 times more Phosphorus, 47.6 times more Selenium and 82.6 times more Sodium than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 2.7 times more Copper, 4.2 times more Magnesium, 10.4 times more Potassium and 59.5 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• 500 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium and Potassium
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched Self-rising All-purpose White Wheat Flour have 1.2 times more Fiber and 2 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 272.9 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Chilled Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.