Comparing Nutrients in 1 pound Enriched yellow Corn flour masa VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Enriched yellow Corn flour masa	Valencia Oranges	Recommended Dietary Allowance
Energy	56.8% 1647kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	41.5% 54g	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	76.4% 29g	30% 11.3g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	558% 6.7mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	22% 0.29mg	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	184% 735μg	44.2% 177μg	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	244% 220mg	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	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

	Enriched yellow Corn flour masa	Valencia Oranges	Recommended Dietary Allowance
Calcium	62.6% 626mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	18.6% 0.17mg	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	482% 38.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	4.54% 0.1mg	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	150% 1048mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Valencia Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched yellow Corn flour masa versus 1 lb of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched yellow Corn flour masa vs Valencia Oranges:

• 1 pound of Enriched yellow Corn flour masa has 17 times more Vitamin B1, 20.1 times more Vitamin B2, 36.2 times more Vitamin B3, 7.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.3 times more Vitamin B5 and more Vitamin C than Enriched yellow Corn flour masa.
• 1 pound of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Enriched yellow Corn flour masa as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched yellow Corn flour masa vs Valencia Oranges:

• 1 pound of Enriched yellow Corn flour masa has 3.5 times more Calcium, 5.6 times more Copper, 94.4 times more Iron, 9.3 times more Magnesium, 16.3 times more Manganese, 13.6 times more Phosphorus, 1.5 times more Potassium and 30 times more Zinc than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 8.8 times more Water than Enriched yellow Corn flour masa.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched yellow Corn flour masa has 7.4 times more Energy, 12.3 times more Fat, 3.3 times more Omega 3, 38 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Fiber and 8.1 times more Protein than Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein