Comparing Nutrients in 5 ounces Valencia Oranges VS Incaparina, dry mix (corn and soy flours), unprepared

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Valencia Oranges	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	8.15% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	66% 85.8g	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	9.33% 3.54g	37% 14g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	279% 2509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	66.5% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	75.2% 0.98mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.6% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	NA	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	NA	3.4% 0.51mg	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

	Valencia Oranges	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	96% 0.86mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	99% 2.27mg	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	107% 751mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	NA	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	296% 32.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Incaparina, dry mix (corn and soy flours), unprepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Incaparina, dry mix (corn and soy flours), unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Incaparina, dry mix (corn and soy flours), unprepared:

• 5 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 147.5 times more Vitamin A, 22.2 times more Vitamin B1, 15.3 times more Vitamin B2, 98.5 times more Vitamin B3, 4.4 times more Vitamin B5, 11 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12

Comparing minerals per 5 ounces for Valencia Oranges vs Incaparina, dry mix (corn and soy flours), unprepared:

• 5 ounces of Valencia Oranges have 11.6 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While 5 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 15 times more Calcium, 16.5 times more Copper, 244.4 times more Iron, 22 times more Magnesium, 69.6 times more Manganese, 31.2 times more Phosphorus, 5.8 times more Potassium and 383.3 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Incaparina, dry mix (corn and soy flours), unprepared contain 7.7 times more Energy, 18.6 times more Fat, 5.1 times more Carbohydrate, 4 times more Fiber and 20.9 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein