Comparing Nutrients in 100 grams Navel Oranges VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Navel Oranges	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.7% 49kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.54% 1.12g	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	3.1% 2.25g	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	% 1.97g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.15g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Enriched Unbleached 11.5% 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	5.67% 0.068mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.46% 0.032mg	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	8.5% 34μg	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	65.7% 59mg	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	1% 0.15mg	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.3% 43mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	18% 0.16mg	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	1.63% 0.13mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	29.5% 0.68mg	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	3.3% 23mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	50% 27.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 100 grams of Navel Oranges have 2.5 times more Vitamin B6 and more Vitamin C than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 10.8 times more Vitamin B1, 8.7 times more Vitamin B2, 14 times more Vitamin B3, 1.6 times more Vitamin B5, 5 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 100 grams of Navel Oranges have 2.2 times more Calcium, 1.2 times more Potassium and 6.8 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 4.1 times more Copper, 38.9 times more Iron, 2.7 times more Magnesium, 23.4 times more Manganese, 4.9 times more Phosphorus, more Selenium and 10.5 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 7.6 times more Sugars and 75 times more Fructose than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 7.4 times more Energy, 31.9 times more Omega 6, 5.9 times more Carbohydrate and 12.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 100 grams.