Comparing Nutrients in 500 calories Enriched White Wheat Flour for Cake VS Chilled Orange Juice with Calcium

Weight per 500 calories

• Enriched White Wheat Flour for Cake: 138g
• Chilled Orange Juice with Calcium: 1064g

Enriched White Wheat Flour for Cake has 7.7 times more energy per 100g than Chilled Orange Juice with Calcium. It has high energy density when compared to other foods. Chilled Orange Juice from Concentrate with Calcium having low energy density.

Discover which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	92% 120g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	122% 88.4g	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	32.7% 23.7g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 42.7g	g per day for Men 19-50 years
Fiber	6.18% 2.35g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	62% 0.81mg	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	64.2% 257μg	50.5% 202μg	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	397% 357mg	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	0.18% 0.028mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Wheat Flour for Cake	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	149% 1489mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	49.6% 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	126% 10mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.26% 22mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	10.6% 0.24mg	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	16.8% 117mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	55.7% 1894mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	25% 928g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Cake VS Chilled Orange Juice With Calcium Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Chilled Orange Juice with Calcium?

Lets compare vitamin content per 500 calories of Enriched White Wheat Flour for Cake vs Chilled Orange Juice with Calcium:

• 500 calories of Enriched White Wheat Flour for Cake have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 3.3 times more Vitamin B5, 17.7 times more Vitamin B6, more Vitamin C and 77 times more Vitamin E than Enriched Cake White Wheat Flour.
• 500 calories of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin B6, Vitamin C and Vitamin E
• Both Enriched Cake White Wheat Flour as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Enriched White Wheat Flour for Cake vs Chilled Orange Juice with Calcium:

• 500 calories of Enriched White Wheat Flour for Cake have 7.3 times more Iron, 3.6 times more Manganese and 6.4 times more Selenium than Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 77 times more Calcium, 2.3 times more Copper, 5.3 times more Magnesium, 4.3 times more Phosphorus, 13.1 times more Potassium and 53.7 times more Water than Enriched Cake White Wheat Flour.
• 500 calories of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Chilled Orange Juice with Calcium lack sufficient amounts of Selenium
• Both Enriched Cake White Wheat Flour as well as Chilled Orange Juice from Concentrate with Calcium lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enriched White Wheat Flour for Cake have 1.6 times more Protein than Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 206.5 times more Sugars than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Chilled Orange Juice with Calcium offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Enriched Cake White Wheat Flour as well as Chilled Orange Juice from Concentrate with Calcium provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.