Comparing Nutrients in 1 kilogram Valencia Oranges VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Valencia Oranges	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	17% 490kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	568% 739g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	221% 84g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	156% 87.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	362% 4.7mg	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	98% 390μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	171% 1.54mg	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	11.3% 0.9mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	235% 5.4mg	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	24.3% 170mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	204% 22.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Whole Blue Corn Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Whole Blue Corn Flour:

• 1 kg of Whole-grain Blue Corn Flour contains 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 9.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 7.5 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3

Comparing minerals per 1 kilogram for Valencia Oranges vs Whole Blue Corn Flour:

• 1 kilogram of Valencia Oranges has 8 times more Calcium and 8 times more Water than Whole Blue Corn Flour.
• While 1 kg of Whole-grain Blue Corn Flour contains 4.2 times more Copper, 19.3 times more Iron, 11 times more Magnesium, 23.5 times more Manganese, 15.5 times more Phosphorus, 2.1 times more Potassium and 37.3 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Whole-grain Blue Corn Flour contains 7.4 times more Energy, 17 times more Fat, 6.2 times more Carbohydrate, 3.4 times more Fiber and 8.4 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein