Comparing Nutrients in 14 ounces Oranges VS Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Oranges	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	6.43% 187kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	224% 291g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	66% 25g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	118% 1.53mg	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	29.8% 119μg	262% 1048μg	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	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	16% 159mg	119% 1187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.3% 0.55mg	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	4.96% 0.4mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	89% 2.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	369% 2584mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	349% 5235mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• Raw Oranges have more Vitamin C than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 1.3 times more Vitamin A, 8.2 times more Vitamin B1, 10.8 times more Vitamin B2, 18.4 times more Vitamin B3, 1.5 times more Vitamin B5, 6.4 times more Vitamin B6 and 8.8 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched:

• Raw Oranges have 8.4 times more Water than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
• While Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 7.5 times more Calcium, 3.1 times more Copper, 49.5 times more Iron, 5.4 times more Magnesium, 20.6 times more Manganese, 46.5 times more Phosphorus, more Sodium and 19.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched contains 7.4 times more Energy, 23.8 times more Fat, 26.7 times more Saturated Fat, 5.6 times more Omega 3, 69.9 times more Omega 6, 6.2 times more Carbohydrate, 2.6 times more Fiber and 8.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.