Comparing Nutrients in 5 ounces Fresh Orange juice VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Fresh Orange juice	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	78.7% 102g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.15% 1.56g	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	4.14% 3g	0.059% 0.043g	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	% 2.57g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0.23g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	4.9% 0.064mg	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	10.6% 42.5μg	11% 44μg	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	78.7% 71mg	0% 0mg	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	0.38% 0.057mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	29.5% 0.27mg	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	3.54% 0.28mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	38.5% 0.88mg	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	3.44% 24mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 5 ounces of Fresh Orange juice have more Vitamin C than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Orange juice.
• Both Fresh Orange juice and Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 5 ounces of Fresh Orange juice have 1.6 times more Potassium and 6.9 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 2.2 times more Calcium, 4.3 times more Copper, 6.3 times more Iron, 3.2 times more Magnesium, 44.6 times more Manganese, 7 times more Phosphorus, 262 times more Selenium and 32 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 7.6 times more Sugars and 70.7 times more Fructose than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 8 times more Energy, 23 times more Omega 6, 6.9 times more Carbohydrate, 12 times more Fiber and 18.7 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in five ounces.