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

Weight per 300 calories

• Oranges with Peel: 476g
• Cornmeal, white, self-rising, bolted, plain, enriched: 89.8g

Cornmeal, white, self-rising, bolted, plain, enriched has 5.3 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Oranges with Peel	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.15% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.64% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	7.94% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	48.6% 63g	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	56.4% 21.4g	16% 6g	38g per day for Men 19-50 years
Protein	11% 6.2g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	7.63% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	37.3% 0.49mg	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	35.7% 143μg	52.3% 209μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cornmeal, white, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	33.3% 333mg	32.4% 324mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	15% 0.13mg	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	47.6% 3.8mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	18.4% 77.2mg	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	15% 105mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have more Vitamin A, 4.1 times more Vitamin B5 and more Vitamin C than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.5 times more Vitamin B2, 2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cornmeal, white, self-rising, bolted, plain, enriched provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Cornmeal, white, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 2 times more Copper, 4.1 times more Potassium and 34.7 times more Water than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 1.4 times more Iron, 6.9 times more Phosphorus, 117.6 times more Sodium and 3.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cornmeal, white, self-rising, bolted, plain, enriched contain similar levels of Calcium and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 3.6 times more Fiber than Cornmeal, white, self-rising, bolted, plain, enriched.
• While 300 kcal of Cornmeal, white, self-rising, bolted, plain, enriched contain 6.4 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cornmeal, white, self-rising, bolted, plain, enriched offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cornmeal, white, self-rising, bolted, plain, enriched provide inadequate amounts of Omega 3 in 300 calories.