Comparing Nutrients in 500 calories Navel OrangesVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Navel Oranges

1020g

Unenriched Bleached 13% Protein White (industrial) Wheat Flour

138g

Unenriched Bleached 13% Protein White (industrial) Wheat Flour has 7.4 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Navel Oranges or Unenriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Unenriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

500 kcal ▼

Macro Nutrients

Navel Orangesvs Unenriched Bleached 13% Protein White (industrial) Wheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.58%1.53g

Fat

1.97%1.9g

1.53 gvs1.9 g

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

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0.54%0.17g

Saturated Fat

0.82%0.26g

0.17 gvs0.26 g

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

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5.74%0.092g

Omega 3

1.47%0.023g

0.092 gvs0.023 g

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

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1.4%0.23g

Omega 6

5.4%0.92g

0.23 gvs0.92 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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98%128g

Carbohydrate

76.7%100g

128 gvs100 g

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

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120%86.7g

Sugars

2.1%1.5g

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

86.7 gvs1.5 g

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

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31.7%23g

Fructose

0.057%0.041g

≤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]

23 gvs0.041 g

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

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%20g

Glucose

%0.041g

20 gvs0.041 g

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

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%43.7g

Sucrose

%0.22g

43.7 gvs0.22 g

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

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59%22.4g

Fiber

8.72%3.3g

22.4 gvs3.3 g

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

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16.6%9.3g

Protein

32.2%18g

9.3 gvs18 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Unenriched Bleached 13% Protein White (industrial) Wheat Flour

13.6%122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

122 μgvs0 μg

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

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58%0.69mg

Vitamin B1

22.3%0.27mg

Thiamine

0.69 mgvs0.27 mg

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

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40%0.52mg

Vitamin B2

7.65%0.099mg

Riboflavin

0.52 mgvs0.099 mg

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

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27%4.34mg

Vitamin B3

10.3%1.65mg

Niacin, nicotinic acid, niacinamide

4.34 mgvs1.65 mg

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

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

53.3%2.66mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

2.66 mgvs0.53 mg

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

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62%0.81mg

Vitamin B6

4.8%0.062mg

Pyridoxine

0.81 mgvs0.062 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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86.7%347μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

347 μgvs43 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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670%603mg

Vitamin C

0%0mg

Ascorbic acid

603 mgvs0 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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10.2%1.53mg

Vitamin E

0.46%0.069mg

Tocopherols and Tocotrienols

1.53 mgvs0.069 mg

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

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0%0μg

Vitamin K

0.35%0.41μg

Phytomenadione or phylloquinone

0 μgvs0.41 μg

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

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Minerals

Navel Orangesvs Unenriched Bleached 13% Protein White (industrial) Wheat Flour

44%439mg

Calcium

3.3%33mg

439 mgvs33 mg

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

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44.2%0.4mg

Copper

28.7%0.26mg

0.4 mgvs0.26 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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16.6%1.33mg

Iron

21.8%1.74mg

1.33 mgvs1.74 mg

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

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26.7%112mg

Magnesium

11.5%48.3mg

112 mgvs48.3 mg

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

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13%0.3mg

Manganese

37.5%0.86mg

0.3 mgvs0.86 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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33.5%235mg

Phosphorus

23.5%164mg

235 mgvs164 mg

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

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50%1694mg

Potassium

5.2%177mg

1694 mgvs177 mg

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

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0%0μg

Selenium

65.8%36μg

0 μgvs36 μg

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

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0.68%10.2mg

Sodium

0.18%2.76mg

10.2 mgvs2.76 mg

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

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7.42%0.82mg

Zinc

20%2.2mg

0.82 mgvs2.2 mg

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

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23.7%877g

Water

0.48%17.7g

877 gvs17.7 g

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

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Lets compare vitamin content per 500 calories of Navel Oranges vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

Raw Navel Oranges have more Vitamin A, 2.6 times more Vitamin B1, 5.2 times more Vitamin B2, 2.6 times more Vitamin B3, 5 times more Vitamin B5, 13 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 22.2 times more Vitamin E than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Raw Navel Oranges as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

Raw Navel Oranges have 13.2 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus, 9.6 times more Potassium and 49.5 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.3 times more Iron, 2.9 times more Manganese, more Selenium and 2.7 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges have 3.9 times more Omega 3, 1.3 times more Carbohydrate, 57.1 times more Sugars, 554.1 times more Fructose and 6.8 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 3.9 times more Omega 6 and 1.9 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Unenriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy per 500 kcal.
Both Raw Navel Oranges as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Navel OrangesVS Florida OrangesUnenriched Bleached 13% Protein White (industrial) Wheat FlourVS Florida OrangesNavel OrangesVS Enriched Bleached 15% Protein White (industrial) Wheat FlourUnenriched Bleached 13% Protein White (industrial) Wheat FlourVS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 500 calories Navel OrangesVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Navel Oranges or Unenriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: