Comparing Nutrients in 5 ounces Enriched yellow Corn flour masa VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Enriched yellow Corn flour masa	Valencia Oranges	Recommended Dietary Allowance
Energy	17.7% 515kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	13% 17g	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	24% 9.07g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	21.4% 12g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.8% 1.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 0.67mg	6.87% 0.089mg	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	57.4% 230μg	14% 55.3μg	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	76.4% 68.7mg	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	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

	Enriched yellow Corn flour masa	Valencia Oranges	Recommended Dietary Allowance
Calcium	19.6% 196mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	5.83% 0.052mg	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	151% 12mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	1.4% 0.033mg	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	46.8% 327mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched yellow Corn flour masa versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched yellow Corn flour masa vs Valencia Oranges:

• 5 ounces of Enriched yellow Corn flour masa have 17 times more Vitamin B1, 20.1 times more Vitamin B2, 36.2 times more Vitamin B3, 7.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.3 times more Vitamin B5 and more Vitamin C than Enriched yellow Corn flour masa.
• 5 ounces of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Enriched yellow Corn flour masa as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched yellow Corn flour masa vs Valencia Oranges:

• 5 ounces of Enriched yellow Corn flour masa have 3.5 times more Calcium, 5.6 times more Copper, 94.4 times more Iron, 9.3 times more Magnesium, 16.3 times more Manganese, 13.6 times more Phosphorus, 1.5 times more Potassium and 30 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 8.8 times more Water than Enriched yellow Corn flour masa.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched yellow Corn flour masa have 7.4 times more Energy, 12.3 times more Fat, 3.3 times more Omega 3, 38 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Fiber and 8.1 times more Protein than Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein