Comparing Nutrients in 7 ounces Florida Oranges VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Florida Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	3.15% 91kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	116% 151g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	166% 74.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Wheat flour, white, all-purpose, enriched, bleached per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Wheat flour, white, all-purpose, enriched, bleached:

• 7 ounces of Florida Oranges have more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While 7 oz of Wheat flour, white, all-purpose, enriched, bleached contain 7.9 times more Vitamin B1, 12.4 times more Vitamin B2, 14.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 10.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Wheat flour, white, all-purpose, enriched, bleached:

• 7 ounces of Florida Oranges have 2.9 times more Calcium, 1.6 times more Potassium and 7.3 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 7 oz of Wheat flour, white, all-purpose, enriched, bleached contain 3.7 times more Copper, 51.6 times more Iron, 2.2 times more Magnesium, 28.4 times more Manganese, 9 times more Phosphorus, 67.8 times more Selenium and 8.8 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 33.9 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While 7 oz of Wheat flour, white, all-purpose, enriched, bleached contain 7.9 times more Energy, 12.6 times more Omega 6, 6.6 times more Carbohydrate and 14.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in seven ounces.