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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%

Macro Nutrients

	Florida Oranges	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Energy	6.3% 183kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	35.2% 46g	224% 291g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	4.96% 2.78g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	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	9.92% 1.6mg	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	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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

	Florida Oranges	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Recommended Dietary Allowance
Calcium	17% 171mg	119% 1187mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	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	4.14% 0.095mg	NA	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	6.8% 47.6mg	369% 2584mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	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	2.9% 0.32mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	9.35% 346g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cornmeal, white, self-rising, bolted, with wheat flour added, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Florida Oranges have more Vitamin C than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 7.1 times more Vitamin B1, 10.8 times more Vitamin B2, 13 times more Vitamin B3, 1.5 times more Vitamin B5, 7.5 times more Vitamin B6 and 15.5 times more Vitamin B9 than Raw Florida Oranges.
• 14 ounces of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Florida Oranges have 8.4 times more Water than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• While 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 7 times more Calcium, 3.6 times more Copper, 55 times more Iron, 5.4 times more Magnesium, 54.3 times more Phosphorus, more Sodium and 17.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain similar levels of Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched contain 7.6 times more Energy, 13.6 times more Fat, 3.5 times more Omega 3, 40.6 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Fiber and 12 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein