Comparing Nutrients in 100 grams Oranges with Peel VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Oranges with Peel	Wheat Flour	Recommended Dietary Allowance
Energy	2.17% 63kcal	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	12% 15.5g	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	12% 4.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Wheat Flour	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	6.5% 26μg	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	79% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Wheat Flour	Recommended Dietary Allowance
Calcium	7% 70mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	NA	29.7% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	95% 42.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.14% 22mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Wheat Flour:

• 100 grams of Oranges with Peel have 1.3 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin C than Wheat Flour.
• While 100 g of Unenriched All-purpose White Wheat Flour contain 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Wheat Flour:

• 100 grams of Oranges with Peel have 4.7 times more Calcium, 1.8 times more Potassium and 6.9 times more Water than Wheat Flour.
• While 100 g of Unenriched All-purpose White Wheat Flour contain 2.5 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 4.9 times more Phosphorus, 48.4 times more Selenium and 6.4 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 100 grams of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.7 times more Fiber than Wheat Flour.
• While 100 g of Unenriched All-purpose White Wheat Flour contain 5.8 times more Energy, 8.9 times more Omega 6, 4.9 times more Carbohydrate and 7.9 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 100 grams.