Comparing Nutrients in 300 calories Enriched yellow Corn flour masa VS Valencia Oranges

Weight per 300 calories

• Enriched yellow Corn flour masa: 82.6g
• Valencia Oranges: 612g

Enriched yellow Corn flour masa has 7.4 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	56% 72.8g	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	14% 5.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.5% 7g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.67mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.17% 0.16mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	29.7% 0.39mg	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	33.5% 134μg	59.7% 239μg	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	330% 297mg	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	11.4% 114mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	25% 0.23mg	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	88% 7.02mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	6.12% 0.14mg	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	27.3% 191mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6.37% 217mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.68μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	14.3% 529g	3700g per day for Men 19-50 years

Enriched Yellow Corn Flour Masa VS Valencia Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched yellow Corn flour masa or Valencia Oranges?

Lets compare vitamin content per 300 calories of Enriched yellow Corn flour masa vs Valencia Oranges:

• 300 calories of Enriched yellow Corn flour masa have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 4.9 times more Vitamin B3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 8.1 times more Vitamin A, 9.6 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin C than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Valencia Oranges provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Enriched yellow Corn flour masa as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Enriched yellow Corn flour masa vs Valencia Oranges:

• 300 calories of Enriched yellow Corn flour masa have 12.7 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus and 4 times more Zinc than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 2.1 times more Calcium, 1.3 times more Copper, 5.1 times more Potassium and 65.3 times more Water than Enriched yellow Corn flour masa.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched yellow Corn flour masa have 5.1 times more Omega 6 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 2.3 times more Omega 3 and 2.9 times more Fiber than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Valencia Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Enriched yellow Corn flour masa provide inadequate amounts of Omega 3
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6