Comparing Nutrients in 100 grams Valencia Oranges VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Valencia Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.27g	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	6.58% 2.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	65.4% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	3.4% 0.044mg	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	9.75% 39μg	45.8% 183μg	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	54% 48.5mg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	4% 40mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	16% 0.14mg	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	1.13% 0.09mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	29.7% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.6% 37.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	NA	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Wheat flour, white, all-purpose, enriched, bleached:

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 9 times more Vitamin B1, 12.4 times more Vitamin B2, 21.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Wheat flour, white, all-purpose, enriched, bleached:

• Raw Valencia Oranges have 2.7 times more Calcium, 1.7 times more Potassium and 7.2 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 3.9 times more Copper, 51.6 times more Iron, 2.2 times more Magnesium, 29.7 times more Manganese, 6.4 times more Phosphorus and 11.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Wheat flour, white, all-purpose, enriched, bleached contains 7.4 times more Energy, 3.3 times more Fat, 1.4 times more Omega 3, 8.9 times more Omega 6, 6.4 times more Carbohydrate and 9.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Fiber per 100 g.
• Both Raw Valencia Oranges as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.