Comparing Nutrients in 5 ounces Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Navel Oranges	Recommended Dietary Allowance
Energy	17.7% 515kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.06g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	16.6% 12g	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	0.059% 0.043g	4.4% 3.2g	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	% 0.043g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 6.07g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	29% 16.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.44mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	8.6% 0.11mg	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	60.2% 241μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	93% 83.8mg	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	3.6% 0.54mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Navel Oranges	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	6.14% 0.055mg	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	89.7% 7.17mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	1.8% 0.041mg	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	22.7% 159mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.49% 18g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Navel Oranges:

• 5 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 10.8 times more Vitamin B1, 8.7 times more Vitamin B2, 14 times more Vitamin B3, 1.6 times more Vitamin B5, 5 times more Vitamin B9 and 2.5 times more Vitamin E than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.5 times more Vitamin B6 and more Vitamin C than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• 5 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Navel Oranges:

• 5 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 4.1 times more Copper, 38.9 times more Iron, 2.7 times more Magnesium, 23.4 times more Manganese, 4.9 times more Phosphorus, more Selenium and 10.5 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.2 times more Calcium and 6.8 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Navel Oranges contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have 7.4 times more Energy, 31.9 times more Omega 6, 5.9 times more Carbohydrate and 12.6 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 7.6 times more Sugars and 75 times more Fructose than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Navel Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in five ounces.