Comparing Nutrients in 500 calories Yellow Unenriched Degermed Cornmeal VS Oranges with Peel

Weight per 500 calories

• Yellow Unenriched Degermed Cornmeal: 135g
• Oranges with Peel: 794g

Yellow Unenriched Degermed Cornmeal has 5.9 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 500 calories - Yellow Unenriched Degermed Cornmeal or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Yellow Unenriched Degermed Cornmeal	8%	4%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Yellow Unenriched Degermed Cornmeal	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.36g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	95% 123g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	0.32% 0.23g	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	% 0.76g	NA	g per day for Men 19-50 years
Sucrose	% 0.92g	NA	g per day for Men 19-50 years
Fiber	14% 5.27g	94% 35.7g	38g per day for Men 19-50 years
Protein	17% 9.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Unenriched Degermed Cornmeal	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.65% 15μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.8% 0.19mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	56.8% 0.74mg	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	10% 40.5μg	59.5% 238μg	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	626% 563mg	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	1.1% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Unenriched Degermed Cornmeal	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.41% 4.05mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	50.3% 0.45mg	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	18.6% 1.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	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	19% 134mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.64% 192mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.41% 15g	17.7% 653g	3700g per day for Men 19-50 years

Yellow Unenriched Degermed Cornmeal VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yellow Unenriched Degermed Cornmeal or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Yellow Unenriched Degermed Cornmeal vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 6.9 times more Vitamin A, 4.2 times more Vitamin B1, 5.9 times more Vitamin B2, 2.9 times more Vitamin B3, 8.1 times more Vitamin B5, 3 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Yellow Unenriched Degermed Cornmeal.
• 500 calories of Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Yellow Unenriched Degermed Cornmeal vs Oranges with Peel :

• 500 calories of Yellow Unenriched Degermed Cornmeal have 2.6 times more Selenium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 137 times more Calcium, 4.4 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 1.3 times more Phosphorus, 8.1 times more Potassium and 43.2 times more Water than Yellow Unenriched Degermed Cornmeal.
• 500 calories of Yellow Unenriched Degermed Cornmeal lack sufficient amounts of Calcium and Potassium
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 6.8 times more Fiber than Yellow Unenriched Degermed Cornmeal.
• Both Yellow Unenriched Degermed Cornmeal and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Yellow Unenriched Degermed Cornmeal as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.