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Comparing Nutrients in 7 ounces Wheat FlourVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Wheat Flour
12%
2%
86%
Navel Oranges
7%
2%
91%
7 oz ▼

Macro Nutrients

25%722kcal
Energy
3.35%97kcal
722 kcalvs97 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.94g
Fat
0.31%0.3g
1.94 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.96%0.31g
Saturated Fat
0.11%0.034g
0.31 gvs0.034 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.73%0.044g
Omega 3
1.1%0.018g
0.044 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.56%0.78g
Omega 6
0.27%0.046g
0.78 gvs0.046 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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116%151g
Carbohydrate
19%25g
151 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.74%0.54g
Sugars
23.3%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.54 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
6.16%4.47g
≤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]
NA gvs4.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.9g
NA gvs3.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.5g
NA gvs8.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.36g
Fiber
11.5%4.37g
5.36 gvs4.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g
Protein
3.22%1.8g
20.5 gvs1.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
2.65%24μg
RAE, retinol activity equivalents
0 μgvs24 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg
Vitamin B1
11.2%0.13mg
Thiamine
0.24 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
7.8%0.1mg
Riboflavin
0.079 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.5%2.5mg
Vitamin B3
5.27%0.84mg
Niacin, nicotinic acid, niacinamide
2.5 mgvs0.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.4%0.87mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
0.87 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.7%0.087mg
Vitamin B6
12%0.16mg
Pyridoxine
0.087 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%51.6μg
Vitamin B9
17%67.5μg
Folates and Folic Acid
51.6 μgvs67.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
130%117mg
Ascorbic acid
0 mgvs117 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
0.12 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.5%0.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.98%29.8mg
Calcium
8.53%85.3mg
29.8 mgvs85.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31.8%0.29mg
Copper
8.6%0.077mg
0.29 mgvs0.077 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29%2.32mg
Iron
3.22%0.26mg
2.32 mgvs0.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg
Magnesium
5.2%22mg
43.7 mgvs22 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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59%1.35mg
Manganese
2.5%0.058mg
1.35 mgvs0.058 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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188%84.5μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
84.5 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30.6%214mg
Phosphorus
6.52%45.6mg
214 mgvs45.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.25%212mg
Potassium
9.7%329mg
212 mgvs329 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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122%67.3μg
Selenium
0%0μg
67.3 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
0.13%2mg
3.97 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.6%1.4mg
Zinc
1.44%0.16mg
1.4 mgvs0.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.64%23.7g
Water
4.6%171g
23.7 gvs171 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Wheat Flour vs Navel Oranges:
Comparing minerals per 7 ounces for Wheat Flour vs Navel Oranges:
Comparison of macro-nutrients per 7 ounces:



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