Comparing Nutrients in 300 calories Cornmeal, white, self-rising, bolted, with wheat flour added, enriched VS Oranges with Peel

Weight per 300 calories

• Cornmeal, white, self-rising, bolted, with wheat flour added, enriched: 86.2g
• Oranges with Peel: 476g

Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 5.5 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Cornmeal, white, self-rising, bolted, with wheat flour added, enriched or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	10%	7%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.46g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6.38% 1.1g	1.23% 0.21g	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	56.8% 74g	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	14.3% 5.43g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	13% 7.25g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.2% 0.61mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	57% 228μg	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	25.8% 258mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	30% 0.27mg	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	53.3% 4.27mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	80% 561mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	76% 1137mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	10.6% 392g	3700g per day for Men 19-50 years

Cornmeal, White, Self-rising, Bolted, With Wheat Flour Added, Enriched VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cornmeal, white, self-rising, bolted, with wheat flour added, enriched or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Oranges with Peel :

• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 4.8 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs Oranges with Peel :

• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 5.4 times more Phosphorus, 119.4 times more Sodium and 2.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.3 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 5.2 times more Potassium and 44 times more Water than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Oranges with Peel contain similar levels of Iron per 300 calories.
• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched lack sufficient amounts of Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cornmeal, white, self-rising, bolted, with wheat flour added, enriched have 5.2 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.9 times more Fiber than Cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cornmeal, white, self-rising, bolted, with wheat flour added, enriched as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.