Comparing Nutrients in 100 grams Whole Wheat Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	11.7% 340kcal	2.17% 63kcal	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	12% 15.5g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.4% 34mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	NA	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	112% 61.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	2.22% 82.3g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Whole Wheat Flour have 5 times more Vitamin B1, 3.3 times more Vitamin B2, 9.9 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain more Vitamin C than Whole-grain Wheat Flour.
• 100 grams of Whole Wheat Flour have insufficient amounts of Vitamin C
• Both Whole-grain Wheat Flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Whole Wheat Flour have 7.2 times more Copper, 4.5 times more Iron, 9.8 times more Magnesium, 16.2 times more Phosphorus, 1.9 times more Potassium, 88.3 times more Selenium and 23.6 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.1 times more Calcium and 7.7 times more Water than Whole-grain Wheat Flour.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat Flour have 5.4 times more Energy, 8.3 times more Fat, 4.6 times more Omega 3, 24.8 times more Omega 6, 4.6 times more Carbohydrate, 2.4 times more Fiber and 10.2 times more Protein than Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6