Comparing Nutrients in 1 pound Navel Oranges VS Degermed yellow Corn flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	Navel Oranges	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	7.66% 222kcal	58.7% 1701kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.42% 0.78g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	289% 375g	130g per day for Men 19-50 years
Sugars	53% 38.6g	4% 2.9g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	34% 0.44mg	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	38.6% 154μg	54.4% 218μg	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	298% 268mg	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	4.54% 0.68mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	71.6% 0.64mg	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	7.37% 0.59mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	11% 0.25mg	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	15% 104mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Degermed yellow Corn flour per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Degermed yellow Corn flour:

• 1 pound of Navel Oranges has 5 times more Vitamin B5 and more Vitamin C than Degermed yellow Corn flour.
• While 1 lb of Degermed yellow Corn flour contains 6.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Degermed yellow Corn flour provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Degermed yellow Corn flour have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Degermed yellow Corn flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Degermed yellow Corn flour:

• 1 pound of Navel Oranges has 21.5 times more Calcium, 1.8 times more Potassium and 8.8 times more Water than Degermed yellow Corn flour.
• While 1 lb of Degermed yellow Corn flour contains 3.6 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, more Selenium and 4.6 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 13.3 times more Sugars than Degermed yellow Corn flour.
• While 1 lb of Degermed yellow Corn flour contains 7.7 times more Energy, 29.3 times more Omega 6, 6.6 times more Carbohydrate and 6.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Degermed yellow Corn flour offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Degermed yellow Corn flour provide inadequate amounts of Omega 3 in one pound.