Comparing Nutrients in 500 calories Whole White Corn Flour VS Valencia Oranges

Weight per 500 calories

• Whole White Corn Flour: 139g
• Valencia Oranges: 1020g

Whole White Corn Flour 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 500 calories - Whole White Corn Flour or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole White Corn Flour	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	93% 121g	130g per day for Men 19-50 years
Sugars	1.22% 0.89g	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	26.6% 10g	67% 25.5g	38g per day for Men 19-50 years
Protein	17% 9.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.52% 0.11mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	49.5% 0.64mg	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	8.66% 34.6μg	99% 398μg	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	550% 495mg	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	3.88% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	42% 0.38mg	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	41.2% 3.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	10.2% 0.23mg	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	54% 377mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.93mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.41% 15g	24% 881g	3700g per day for Men 19-50 years

Whole White Corn Flour VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole White Corn Flour or Valencia Oranges?

Lets compare vitamin content per 500 calories of Whole White Corn Flour vs Valencia Oranges:

• 500 kcal of Raw Valencia Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin C than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Valencia Oranges provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Whole White Corn Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Whole-grain White Corn Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Whole White Corn Flour vs Valencia Oranges:

• 500 calories of Whole White Corn Flour have 3.6 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus and 3.9 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 42.1 times more Calcium, 4.2 times more Potassium and 58.3 times more Water than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Valencia Oranges contain similar levels of Copper per 500 calories.
• 500 calories of Whole White Corn Flour lack sufficient amounts of Calcium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole White Corn Flour have 5.3 times more Omega 6 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 2.2 times more Omega 3 and 2.5 times more Fiber than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Valencia Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Whole White Corn Flour provide inadequate amounts of Omega 3
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6