Comparing Nutrients in 300 calories Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Valencia Oranges

Weight per 300 calories

Enriched Bleached 13% Protein White (industrial) Wheat Flour

83g

Valencia Oranges

612g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 7.4 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.18%1.14g

Fat

1.9%1.84g

1.14 gvs1.84 g

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

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0.49%0.16g

Saturated Fat

0.67%0.21g

0.16 gvs0.21 g

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

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0.88%0.014g

Omega 3

6.12%0.098g

0.014 gvs0.098 g

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

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3.25%0.55g

Omega 6

1.6%0.27g

0.55 gvs0.27 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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46%60g

Carbohydrate

56%72.8g

60 gvs72.8 g

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

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1.26%0.91g

Sugars

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

0.91 gvsNA g

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

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0.034%0.025g

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]

0.025 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%0.13g

Sucrose

0.13 gvsNA g

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

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5.23%2g

Fiber

40.3%15.3g

2 gvs15.3 g

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

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19.3%11g

Protein

11.4%6.37g

11 gvs6.37 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 Bleached 13% Protein White (industrial) Wheat Flourvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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51%0.61mg

Vitamin B1

44.4%0.53mg

Thiamine

0.61 mgvs0.53 mg

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

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28.4%0.37mg

Vitamin B2

19%0.24mg

Riboflavin

0.37 mgvs0.24 mg

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

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31%4.93mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.93 mgvs1.68 mg

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

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6.4%0.32mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.32 mgvs1.53 mg

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

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2.87%0.037mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.037 mgvs0.39 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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35.2%141μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

141 μgvs239 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.28%0.041mg

Vitamin E

Tocopherols and Tocotrienols

0.041 mgvsNA mg

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

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0.21%0.25μg

Vitamin K

Phytomenadione or phylloquinone

0.25 μgvsNA μg

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

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Minerals

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Valencia Oranges

2%20mg

Calcium

24.5%245mg

20 mgvs245 mg

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

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17.2%0.15mg

Copper

25%0.23mg

0.15 mgvs0.23 mg

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

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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 .

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52.4%4.2mg

Iron

6.9%0.55mg

4.2 mgvs0.55 mg

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

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6.9%29mg

Magnesium

14.6%61.2mg

29 mgvs61.2 mg

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

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22.5%0.52mg

Manganese

6.12%0.14mg

0.52 mgvs0.14 mg

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

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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 .

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14%99mg

Phosphorus

15%104mg

99 mgvs104 mg

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

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3.1%106mg

Potassium

32.2%1096mg

106 mgvs1096 mg

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

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39.5%21.7μg

Selenium

21.7 μgvsNA μg

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

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0.11%1.66mg

Sodium

0%0mg

1.66 mgvs0 mg

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

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12%1.33mg

Zinc

3.34%0.37mg

1.33 mgvs0.37 mg

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

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0.29%10.6g

Water

14.3%529g

10.6 gvs529 g

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

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Lets compare vitamin content per 300 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Valencia Oranges:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 1.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 4.8 times more Vitamin B5, 10.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Valencia Oranges:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 7.6 times more Iron, 3.7 times more Manganese and 3.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 12.3 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 10.3 times more Potassium and 49.8 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Raw Valencia Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 7 times more Omega 3 and 7.7 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourValencia OrangesVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 300 calories Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: