Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Oranges

Weight per 300 calories

Whole Soft Wheat Flour

90g

Oranges

638g

Whole Soft Wheat Flour has 7.1 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 - Whole Soft Wheat Flour or Oranges?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Oranges

91%

300 kcal ▼

Macro Nutrients

Whole Soft Wheat Flourvs 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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1.8%1.76g

Fat

0.79%0.77g

1.76 gvs0.77 g

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

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1.2%0.39g

Saturated Fat

0.3%0.096g

0.39 gvs0.096 g

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

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Omega 3

2.8%0.045g

NA gvs0.045 g

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

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Omega 6

0.68%0.11g

NA gvs0.11 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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51.8%67.3g

Carbohydrate

57.7%75g

67.3 gvs75 g

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

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1.27%0.92g

Sugars

82.3%59.7g

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

0.92 gvs59.7 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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31%12g

Fiber

40.3%15.3g

12 gvs15.3 g

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

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15.5%8.7g

Protein

10.7%6g

8.7 gvs6 g

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

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Vitamins

Whole Soft Wheat Flourvs 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 .

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22.4%0.27mg

Vitamin B1

46.3%0.56mg

Thiamine

0.27 mgvs0.56 mg

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

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13%0.17mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.17 mgvs0.26 mg

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

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30%4.83mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.83 mgvs1.8 mg

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

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18.3%0.91mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.91 mgvs1.6 mg

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

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13.3%0.17mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.17 mgvs0.38 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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6.33%25.3μg

Vitamin B9

48%191μg

Folates and Folic Acid

25.3 μgvs191 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 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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3.2%0.48mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.48 mgvs1.15 mg

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

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1.43%1.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.7 μgvs0 μg

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

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Minerals

Whole Soft Wheat Flourvs Oranges

3%30mg

Calcium

25.5%255mg

30 mgvs255 mg

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

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47.7%0.43mg

Copper

32%0.29mg

0.43 mgvs0.29 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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42%3.35mg

Iron

7.98%0.64mg

3.35 mgvs0.64 mg

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

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25%106mg

Magnesium

15%64mg

106 mgvs64 mg

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

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134%3.07mg

Manganese

6.94%0.16mg

3.07 mgvs0.16 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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41.7%292mg

Phosphorus

12.8%89.4mg

292 mgvs89.4 mg

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

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10.5%356mg

Potassium

34%1155mg

356 mgvs1155 mg

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

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21%11.5μg

Selenium

5.8%3.2μg

11.5 μgvs3.2 μg

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

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0.18%2.7mg

Sodium

0%0mg

2.7 mgvs0 mg

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

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24.3%2.67mg

Zinc

4.06%0.45mg

2.67 mgvs0.45 mg

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

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0.3%11.2g

Water

15%554g

11.2 gvs554 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 Whole Soft Wheat Flour vs Oranges:

Soft Wheat Whole Grain Flour has 2.7 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 2.4 times more Vitamin E than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Whole Soft Wheat Flour vs Oranges:

Soft Wheat Whole Grain Flour has 1.5 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 19.2 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Selenium and 6 times more Zinc than Raw Oranges.
While Raw Oranges contain 8.6 times more Calcium, 3.2 times more Potassium and 49.3 times more Water than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 300 calories:

Soft Wheat Whole Grain Flour has 1.4 times more Protein than Raw Oranges.
While Raw Oranges contain 64.8 times more Sugars and 1.3 times more Fiber than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Soft Wheat Whole Grain Flour as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Soft Wheat FlourVS Refined Sorghum FlourOrangesVS Refined Sorghum FlourWhole Soft Wheat FlourVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: