Comparing Nutrients in 7 ounces Oranges with Peel VS Enriched White Wheat Flour for Cake

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Enriched White Wheat Flour for Cake	9%	2%	89%

Macro Nutrients

	Oranges with Peel	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Energy	4.3% 125kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.79% 0.25g	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	4.17% 0.71g	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	119% 155g	130g per day for Men 19-50 years
Sugars	NA	0.85% 0.62g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Enriched White Wheat Flour for Cake	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	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.04% 0.065mg	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	92% 369μg	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	0.26% 0.04mg	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	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	30.6% 0.28mg	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	182% 14.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	54.7% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.7% 9.72μg	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	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Enriched White Wheat Flour for Cake per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Enriched White Wheat Flour for Cake:

• 7 ounces of Oranges with Peel have 2.8 times more Vitamin B6 and more Vitamin C than Enriched White Wheat Flour for Cake.
• While 7 oz of Enriched Cake White Wheat Flour contain 8.9 times more Vitamin B1, 8.6 times more Vitamin B2, 13.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Enriched Cake 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 Enriched White Wheat Flour for Cake:

• 7 ounces of Oranges with Peel have 5 times more Calcium, 1.9 times more Potassium and 6.6 times more Water than Enriched White Wheat Flour for Cake.
• While 7 oz of Enriched Cake White Wheat Flour contain 2.4 times more Copper, 9.2 times more Iron, 3.9 times more Phosphorus, 7 times more Selenium and 5.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched White Wheat Flour for Cake contain similar levels of Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.6 times more Fiber than Enriched White Wheat Flour for Cake.
• While 7 oz of Enriched Cake White Wheat Flour contain 5.7 times more Energy, 8.1 times more Omega 6, 5 times more Carbohydrate and 6.3 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 Enriched Cake White Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.