Comparing Nutrients in 300 calories Enriched White Wheat Flour for CakeVS Oranges

Weight per 300 calories

Enriched White Wheat Flour for Cake

83g

Oranges

638g

Enriched White Wheat Flour for Cake has 7.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Enriched White Wheat Flour for Cake or Oranges?

Macros Ratio

Protein Fat Carbs

Enriched White Wheat Flour for Cake

89%

Oranges

91%

300 kcal ▼

Macro Nutrients

Enriched White Wheat Flour for Cakevs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

0.73%0.71g

Fat

0.79%0.77g

0.71 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

0.33%0.11g

Saturated Fat

0.3%0.096g

0.11 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

1.14%0.018g

Omega 3

2.8%0.045g

0.018 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

1.74%0.3g

Omega 6

0.68%0.11g

0.3 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

49.7%64.7g

Carbohydrate

57.7%75g

64.7 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

0.35%0.26g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.26 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

3.7%1.4g

Fiber

40.3%15.3g

1.4 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

12%6.8g

Protein

10.7%6g

6.8 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched White Wheat Flour for Cakevs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

61.6%0.74mg

Vitamin B1

46.3%0.56mg

Thiamine

0.74 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

27.4%0.36mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.36 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

35%5.63mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

7.6%0.38mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.38 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.1%0.027mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.027 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

38.5%154μg

Vitamin B9

48%191μg

Folates and Folic Acid

154 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

0.11%0.017mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.017 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

0.21%0.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.25 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

Enriched White Wheat Flour for Cakevs Oranges

1.16%11.6mg

Calcium

25.5%255mg

11.6 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

12.8%0.12mg

Copper

32%0.29mg

0.12 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

76%6.07mg

Iron

7.98%0.64mg

6.07 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

3.16%13.3mg

Magnesium

15%64mg

13.3 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

23%0.53mg

Manganese

6.94%0.16mg

0.53 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum

10%70.4mg

Phosphorus

12.8%89.4mg

70.4 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

2.56%87mg

Potassium

34%1155mg

87 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

7.4%4.06μg

Selenium

5.8%3.2μg

4.06 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

0.11%1.66mg

Sodium

0%0mg

1.66 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

4.67%0.51mg

Zinc

4.06%0.45mg

0.51 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

0.28%10.4g

Water

15%554g

10.4 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 300 calories of Enriched White Wheat Flour for Cake vs Oranges:

Enriched Cake White Wheat Flour has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 4.2 times more Vitamin B5, 14 times more Vitamin B6, more Vitamin C and 69.3 times more Vitamin E than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Raw Oranges have similar amounts of Vitamin B9 per 300 kcal.
Both Enriched Cake White Wheat Flour as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Enriched White Wheat Flour for Cake vs Oranges:

Enriched Cake White Wheat Flour has 9.5 times more Iron, 3.3 times more Manganese and 1.3 times more Selenium than Raw Oranges.
While Raw Oranges contain 22 times more Calcium, 2.5 times more Copper, 4.8 times more Magnesium, 1.3 times more Phosphorus, 13.3 times more Potassium and 53.4 times more Water than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Raw Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 232.3 times more Sugars and 10.9 times more Fiber than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Enriched Cake White Wheat Flour as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat FlourOrangesVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Enriched White Wheat Flour for CakeVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched White Wheat Flour for Cake or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: