Comparing Nutrients in 5 ounces Navel Oranges VS Enriched white Wheat flour for bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Enriched white Wheat flour for bread	14%	4%	82%

Macro Nutrients

	Navel Oranges	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	79% 103g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.61% 0.44g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.03% 0.052mg	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	12% 48μg	65% 259μg	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	93% 83.8mg	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	1.4% 0.21mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Enriched white Wheat flour for bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	28.7% 0.26mg	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	2.3% 0.18mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	49% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 52μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.66% 32.6mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	102% 56.3μg	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	1.03% 0.11mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Enriched white Wheat flour for bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Enriched white Wheat flour for bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Enriched white Wheat flour for bread:

• 5 ounces of Navel Oranges have 2.1 times more Vitamin B6 and more Vitamin C than Enriched white Wheat flour for bread.
• While 5 oz of Enriched white Wheat flour for bread contain 11.9 times more Vitamin B1, 10 times more Vitamin B2, 17.8 times more Vitamin B3, 1.7 times more Vitamin B5, 5.4 times more Vitamin B9 and 2.7 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Enriched white Wheat flour for bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Enriched white Wheat flour for bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Enriched white Wheat flour for bread:

• 5 ounces of Navel Oranges have 2.9 times more Calcium, 1.7 times more Potassium and 6.4 times more Water than Enriched white Wheat flour for bread.
• While 5 oz of Enriched white Wheat flour for bread contain 4.7 times more Copper, 33.9 times more Iron, 2.3 times more Magnesium, 27.3 times more Manganese, 4.2 times more Phosphorus, more Selenium and 10.6 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Enriched white Wheat flour for bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 27.4 times more Sugars than Enriched white Wheat flour for bread.
• While 5 oz of Enriched white Wheat flour for bread contain 7.4 times more Energy, 4.8 times more Omega 3, 29.8 times more Omega 6, 5.8 times more Carbohydrate and 13.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Enriched white Wheat flour for bread offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein