Comparing Nutrients in 5 ounces Valencia Oranges VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Valencia Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	6.74% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	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	0.33% 0.24g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	20% 0.26mg	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	14% 55.3μg	74% 296μg	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	76.4% 68.7mg	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	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	12% 0.11mg	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	1.6% 0.13mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	10.7% 0.25mg	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	3.44% 24mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	27% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cornmeal, degermed, enriched, yellow per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cornmeal, degermed, enriched, yellow:

• 5 ounces of Valencia Oranges have more Vitamin C than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 6.3 times more Vitamin B1, 9.6 times more Vitamin B2, 18.1 times more Vitamin B3, 2.9 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cornmeal, degermed, enriched, yellow:

• 5 ounces of Valencia Oranges have 13.3 times more Calcium, 1.3 times more Potassium and 7.7 times more Water than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 2.1 times more Copper, 48.4 times more Iron, 3.2 times more Magnesium, 7.6 times more Manganese, 5.8 times more Phosphorus and 11 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cornmeal, degermed, enriched, yellow contain 7.6 times more Energy, 18.4 times more Omega 6, 6.7 times more Carbohydrate, 1.6 times more Fiber and 6.8 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3 in five ounces.