Comparing Nutrients in 7 ounces Wheat Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Wheat Flour	Navel Oranges	Recommended Dietary Allowance
Energy	25% 722kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	19% 25g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	14% 5.36g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	12% 0.16mg	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	13% 51.6μg	17% 67.5μg	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	0% 0mg	130% 117mg	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	0.79% 0.12mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Navel Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	8.6% 0.077mg	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	29% 2.32mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	2.5% 0.058mg	2.3mg per day for Men 19-50 years
Molybdenum	188% 84.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Flour VS Navel Oranges per 7 oz

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

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

• 7 ounces of Wheat Flour have 1.8 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Unenriched All-purpose White Wheat Flour.
• 7 ounces of Wheat Flour have insufficient amounts of Vitamin C
• Both Unenriched All-purpose White Wheat Flour as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Wheat Flour have 3.7 times more Copper, 9 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 Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.9 times more Calcium, 1.6 times more Potassium and 7.2 times more Water than Unenriched All-purpose White Wheat Flour.
• 7 ounces of Wheat Flour lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Flour have 7.4 times more Energy, 17 times more Omega 6, 6.1 times more Carbohydrate, 1.2 times more Fiber and 11.4 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 31.5 times more Sugars than Unenriched All-purpose White Wheat Flour.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Unenriched All-purpose White Wheat Flour as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in seven ounces.