Comparing Nutrients in 300 calories Whole Yellow Corn Flour VS Navel Oranges

Weight per 300 calories

• Whole Yellow Corn Flour: 83g
• Navel Oranges: 612g

Whole Yellow Corn Flour has 7.4 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Whole Yellow Corn Flour or Navel Oranges?

Macros Ratio

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

Macro Nutrients

	Whole Yellow Corn Flour	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	59% 76.8g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	16% 6.07g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.14μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	37.2% 0.48mg	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	5.2% 20.8μg	52% 208μg	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	402% 362mg	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	2.33% 0.35mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Navel Oranges	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	26.5% 0.24mg	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	24.7% 1.98mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	7.7% 0.18mg	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	32.3% 226mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.16mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Yellow Corn Flour vs Navel Oranges:

• Raw Navel Oranges contain 8 times more Vitamin A, 2 times more Vitamin B1, 4.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin E than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Whole Yellow Corn Flour vs Navel Oranges:

• Whole-grain Yellow Corn Flour has 2.5 times more Iron, 2.2 times more Manganese, 1.6 times more Phosphorus, more Selenium and 2.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 45.3 times more Calcium, 3.9 times more Potassium and 58.1 times more Water than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Raw Navel Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-grain Yellow Corn Flour has 3.5 times more Fat and 10.1 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Omega 3, 97.8 times more Sugars and 2.2 times more Fiber than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Whole-grain Yellow Corn Flour as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.