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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Navel Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	3.35% 97kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	116% 151g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	0.64% 23.7g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 11.5 times more Vitamin B1, 9.7 times more Vitamin B2, 13.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Raw Navel Oranges have 2.9 times more Calcium, 1.6 times more Potassium and 7.2 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 3.7 times more Copper, 35.7 times more Iron, 2 times more Magnesium, 23.5 times more Manganese, 4.7 times more Phosphorus, more Selenium and 8.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 31.5 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 7.4 times more Energy, 6.5 times more Fat, 2.4 times more Omega 3, 17 times more Omega 6, 6.1 times more Carbohydrate and 11.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Fiber per 7 oz.
• Both Raw Navel Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.