Comparing Nutrients in 500 calories Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Florida Oranges

Weight per 500 calories

• Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour: 138g
• Florida Oranges: 1087g

Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 7.9 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.46% 0.023g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.2% 102g	96% 125g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	137% 99g	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	0.057% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	68.6% 26g	38g per day for Men 19-50 years
Protein	28.3% 16g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	42.6% 0.55mg	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	10.7% 42.7μg	46% 185μg	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	543% 489mg	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	0.46% 0.069mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Florida Oranges	Recommended Dietary Allowance
Calcium	2.75% 27.5mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	47% 0.42mg	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	21.7% 1.74mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	9.84% 41.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	11.3% 0.26mg	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	22% 154mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	25.6% 947g	3700g per day for Men 19-50 years

Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour or Florida Oranges?

Lets compare vitamin content per 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Florida Oranges:

• 500 kcal of Raw Florida Oranges contain more Vitamin A, 4.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 4.9 times more Vitamin B5, 12.6 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 28.4 times more Vitamin E than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Florida Oranges:

• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 1.8 times more Iron, 3.6 times more Manganese, 7 times more Selenium and 1.3 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 17 times more Calcium, 1.9 times more Copper, 2.6 times more Magnesium, 9.7 times more Potassium and 54.2 times more Water than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Florida Oranges contain similar levels of Phosphorus per 500 calories.
• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 2.1 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 64.4 times more Sugars and 7.9 times more Fiber than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.