Comparing Nutrients in 5 ounces Oranges VS White Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
White Corn flour masa	9%	9%	82%

Macro Nutrients

	Oranges	White Corn flour masa	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	83.5% 109g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	3.15% 2.3g	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	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	8.95% 3.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	White Corn flour masa	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	51.8% 0.67mg	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	10.6% 42.5μg	10.3% 41μg	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	83.8% 75.4mg	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	1.7% 0.26mg	1.13% 0.17mg	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	White Corn flour masa	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	33% 0.3mg	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	1.77% 0.14mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	23% 0.53mg	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	2.83% 20mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS White Corn flour masa per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges vs White Corn flour masa:

• 5 ounces of Oranges have 1.3 times more Vitamin B5 and more Vitamin C than White Corn flour masa.
• While 5 oz of White Corn flour masa contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 5.8 times more Vitamin B3 and 7.9 times more Vitamin B6 than Raw Oranges.
• Both Oranges and White Corn flour masa provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oranges have insufficient amounts of Vitamin B3
• 5 ounces of White Corn flour masa have insufficient amounts of Vitamin C
• Both Raw Oranges as well as White Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oranges vs White Corn flour masa:

• 5 ounces of Oranges have 8.9 times more Water than White Corn flour masa.
• While 5 oz of White Corn flour masa contain 3.5 times more Calcium, 4.6 times more Copper, 14.7 times more Iron, 9.3 times more Magnesium, 15 times more Manganese, 16.5 times more Phosphorus, 1.4 times more Potassium, 21 times more Selenium and 25.7 times more Zinc than Raw Oranges.
• 5 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges have 5.8 times more Sugars than White Corn flour masa.
• While 5 oz of White Corn flour masa contain 7.7 times more Energy, 30.8 times more Fat, 7.4 times more Omega 3, 92.9 times more Omega 6, 6.5 times more Carbohydrate, 2.7 times more Fiber and 9 times more Protein than Raw Oranges.
• 5 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein