Comparing Nutrients in 7 ounces Oranges with Peel VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Oranges with Peel	Wheat Flour	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Wheat Flour	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	13% 51.6μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	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

	Oranges with Peel	Wheat Flour	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	188% 84.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Wheat Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Wheat Flour:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin C than Wheat Flour.
• While 7 oz of Unenriched All-purpose White Wheat Flour contain 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Wheat Flour:

• 7 ounces of Oranges with Peel have 4.7 times more Calcium, 1.8 times more Potassium and 6.9 times more Water than Wheat Flour.
• While 7 oz of Unenriched All-purpose White Wheat Flour contain 2.5 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 4.9 times more Phosphorus, 48.4 times more Selenium and 6.4 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.7 times more Fiber than Wheat Flour.
• While 7 oz of Unenriched All-purpose White Wheat Flour contain 5.8 times more Energy, 8.9 times more Omega 6, 4.9 times more Carbohydrate and 7.9 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.