Comparing Nutrients in 7 ounces Valencia Oranges VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Valencia Oranges	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.7% 0.087mg	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	19.3% 77.4μg	91% 363μg	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	107% 96mg	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	NA	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	31.8% 0.29mg	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	2.23% 0.18mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	122% 55μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Enriched Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Enriched Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Enriched Wheat Flour:

• 7 ounces of Valencia Oranges have 1.4 times more Vitamin B6 and more Vitamin C than Enriched Wheat Flour.
• While 7 oz of Unbleached Enriched All-purpose White Wheat Flour contain 9 times more Vitamin B1, 12.4 times more Vitamin B2, 21.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Enriched Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Enriched Wheat Flour:

• 7 ounces of Valencia Oranges have 2.7 times more Calcium, 1.7 times more Potassium and 7.2 times more Water than Enriched Wheat Flour.
• While 7 oz of Unbleached Enriched All-purpose White Wheat Flour contain 3.9 times more Copper, 51.6 times more Iron, 2.2 times more Magnesium, 29.7 times more Manganese, 6.4 times more Phosphorus and 11.7 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Enriched Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unbleached Enriched All-purpose White Wheat Flour contain 7.4 times more Energy, 8.9 times more Omega 6, 6.4 times more Carbohydrate and 9.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Enriched Wheat Flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.