Comparing Nutrients in 100 grams Valencia Oranges VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enriched Unbleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Valencia Oranges	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.53% 1.48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	0.68% 0.49g	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	0.041% 0.03g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	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	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2.85% 0.037mg	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	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	2.53% 0.38mg	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	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4% 40mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	21% 0.19mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	35.6% 0.82mg	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	2.43% 17mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	4.4% 149mg	3400mg per day for Men 19-50 years
Selenium	NA	26.5% 14.6μg	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	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Enriched Unbleached 10% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 100 grams of Valencia Oranges have 1.7 times more Vitamin B6 and more Vitamin C than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 8.5 times more Vitamin B1, 11.1 times more Vitamin B2, 21.7 times more Vitamin B3 and 4.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 100 grams of Valencia Oranges have 2 times more Calcium, 1.2 times more Potassium and 7.2 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 5.1 times more Copper, 56.2 times more Iron, 2.5 times more Magnesium, 35.6 times more Manganese, 6.3 times more Phosphorus and 17 times more Zinc than Raw Valencia Oranges.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 7.5 times more Energy, 18.8 times more Omega 6, 6.4 times more Carbohydrate and 9.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Enriched Unbleached 10% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per 100 grams.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 100 grams.