Comparing Nutrients in 7 ounces Navel Oranges VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Navel Oranges	Whole Wheat Flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	110% 143g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.12% 0.81g	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	0.14% 0.099g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.71g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	56% 21.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Whole 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	11.2% 0.13mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	62% 0.81mg	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	22% 87.3μg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	90% 0.81mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	351% 8.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	223% 123μg	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	47% 5.16mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Whole Wheat Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Whole Wheat Flour:

• 7 ounces of Navel Oranges have more Vitamin C than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 7.4 times more Vitamin B1, 3.2 times more Vitamin B2, 11.7 times more Vitamin B3, 2.3 times more Vitamin B5, 5.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.7 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Whole Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Whole Wheat Flour:

• 7 ounces of Navel Oranges have 1.3 times more Calcium and 8 times more Water than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 10.5 times more Copper, 27.7 times more Iron, 12.5 times more Magnesium, 140.2 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium, more Selenium and 32.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 20.7 times more Sugars and 45 times more Fructose than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 6.9 times more Energy, 16.7 times more Fat, 8.1 times more Omega 3, 47.5 times more Omega 6, 5.7 times more Carbohydrate, 4.9 times more Fiber and 14.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein