Comparing Nutrients in 300 calories Oranges VS Cornmeal, degermed, enriched, yellow

Weight per 300 calories

• Oranges: 638g
• Cornmeal, degermed, enriched, yellow: 81g

Cornmeal, degermed, enriched, yellow has 7.9 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Oranges or Cornmeal, degermed, enriched, yellow?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	3.85% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	1.8% 1.3g	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	0.19% 0.14g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	8.32% 3.16g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0.99% 8.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	11.4% 0.15mg	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	48% 191μg	42.4% 169μg	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	377% 340mg	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	7.66% 1.15mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.24% 2.43mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6.85% 0.062mg	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	7.98% 0.64mg	44% 3.54mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	6.13% 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	12.8% 89.4mg	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	4.86% 0.54mg	11mg per day for Men 19-50 years
Water	15% 554g	0.24% 9.06g	3700g per day for Men 19-50 years

Oranges VS Cornmeal, Degermed, Enriched, Yellow Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges or Cornmeal, degermed, enriched, yellow?

Lets compare vitamin content per 300 calories of Oranges vs Cornmeal, degermed, enriched, yellow:

• 300 calories of Oranges have 7.9 times more Vitamin A, 1.2 times more Vitamin B1, 8.2 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and 11.8 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• While 300 kcal of Cornmeal, degermed, enriched, yellow contain 2.2 times more Vitamin B3 than Raw Oranges.
• Both Oranges and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Oranges as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oranges vs Cornmeal, degermed, enriched, yellow:

• 300 calories of Oranges have 105 times more Calcium, 4.7 times more Copper, 2.5 times more Magnesium, 10 times more Potassium and 61.1 times more Water than Cornmeal, degermed, enriched, yellow.
• While 300 kcal of Cornmeal, degermed, enriched, yellow contain 5.5 times more Iron and 2.7 times more Selenium than Raw Oranges.
• Both Oranges and Cornmeal, degermed, enriched, yellow contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Oranges lack sufficient amounts of Selenium
• 300 calories of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium and Potassium
• Both Raw Oranges as well as Cornmeal, degermed, enriched, yellow lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges have 45.7 times more Sugars and 4.8 times more Fiber than Cornmeal, degermed, enriched, yellow.
• Both Oranges and Cornmeal, degermed, enriched, yellow offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Oranges as well as Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.