Comparing Nutrients in 1 kilogram Navel Oranges VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Navel Oranges	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	17% 490kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	17% 5.43g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	591% 769g	130g per day for Men 19-50 years
Sugars	117% 85g	8.83% 6.4g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	192% 73g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	124% 69.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	285% 3.7mg	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	85% 340μg	62.5% 250μg	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	657% 591mg	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	10% 1.5mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	43% 430mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	256% 2.3mg	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	16.3% 1.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	200% 4.6mg	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	33% 230mg	389% 2720mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	157% 17.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Whole Yellow Corn Flour:

• Raw Navel Oranges have 1.4 times more Vitamin B9 and more Vitamin C than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Whole-grain Yellow Corn Flour have similar amounts of Vitamin A per 1 kg.
• Both Raw Navel Oranges as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Whole Yellow Corn Flour:

• Raw Navel Oranges have 6.1 times more Calcium and 7.9 times more Water than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 5.9 times more Copper, 18.3 times more Iron, 8.5 times more Magnesium, 15.9 times more Manganese, 11.8 times more Phosphorus, 1.9 times more Potassium, more Selenium and 21.6 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 13.3 times more Sugars than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 7.4 times more Energy, 25.7 times more Fat, 31.9 times more Saturated Fat, 5.9 times more Omega 3, 74.2 times more Omega 6, 6.1 times more Carbohydrate, 3.3 times more Fiber and 7.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.