Comparing Nutrients in 100 grams Whole Wheat Flour VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole Wheat Flour	Valencia Oranges	Recommended Dietary Allowance
Energy	11.7% 340kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.43% 1.1g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	NA	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	0.069% 0.05g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	4.85% 0.063mg	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	11% 44μg	9.75% 39μg	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	0% 0mg	54% 48.5mg	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	4.73% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.4% 34mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	4.1% 0.037mg	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	45% 3.6mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	1% 0.023mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	112% 61.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Wheat Flour vs Valencia Oranges:

• Whole-grain Wheat Flour has 5.8 times more Vitamin B1, 4.1 times more Vitamin B2, 18.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 6.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Raw Valencia Oranges have similar amounts of Vitamin B9 per 100 g.
• Both Whole-grain Wheat Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Whole Wheat Flour vs Valencia Oranges:

• Whole-grain Wheat Flour has 11.1 times more Copper, 40 times more Iron, 13.7 times more Magnesium, 176.8 times more Manganese, 21 times more Phosphorus, 2 times more Potassium and 43.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Water than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Raw Valencia Oranges have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-grain Wheat Flour has 6.9 times more Energy, 8.3 times more Fat, 12.3 times more Saturated Fat, 4.6 times more Omega 3, 24.8 times more Omega 6, 6.1 times more Carbohydrate, 4.3 times more Fiber and 12.7 times more Protein than Raw Valencia Oranges.
• Both Whole-grain Wheat Flour as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.