Comparing Nutrients in 1 kilogram Cornmeal, white, self-rising, degermed, enriched VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Navel Oranges	Recommended Dietary Allowance
Energy	122% 3550kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	187% 71g	58% 22g	38g per day for Men 19-50 years
Protein	150% 84g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	565% 6.8mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	298% 3.87mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	60.8% 0.79mg	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	583% 2330μg	85% 340μg	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	0% 0mg	657% 591mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Navel Oranges	Recommended Dietary Allowance
Calcium	350% 3500mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	43.3% 0.39mg	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	591% 47.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	890% 6230mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	899% 13480mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.75% 102g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cornmeal, white, self-rising, degermed, enriched versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cornmeal, white, self-rising, degermed, enriched vs Navel Oranges:

• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched has 10 times more Vitamin B1, 7.6 times more Vitamin B2, 10.7 times more Vitamin B3, 4.9 times more Vitamin B6 and 6.9 times more Vitamin B9 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains more Vitamin C than Cornmeal, white, self-rising, degermed, enriched.
• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin C
• Both Cornmeal, white, self-rising, degermed, enriched as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cornmeal, white, self-rising, degermed, enriched vs Navel Oranges:

• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched has 8.1 times more Calcium, 3.3 times more Copper, 36.4 times more Iron, 4.5 times more Magnesium, 27.1 times more Phosphorus, 1348 times more Sodium and 12.5 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 8.5 times more Water than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Navel Oranges contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cornmeal, white, self-rising, degermed, enriched has 7.2 times more Energy, 31.3 times more Omega 6, 6 times more Carbohydrate, 3.2 times more Fiber and 9.2 times more Protein than Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cornmeal, white, self-rising, degermed, enriched as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in one kilogram.