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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Oranges with Peel	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.43% 16g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Cornmeal, degermed, enriched, yellow:

• 5 ounces of Oranges with Peel have 1.4 times more Vitamin B5 and more Vitamin C than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 5.5 times more Vitamin B1, 7.6 times more Vitamin B2, 9.9 times more Vitamin B3, 2 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 23.3 times more Calcium, 1.4 times more Potassium and 7.4 times more Water than Cornmeal, degermed, enriched, yellow.
• While 5 oz of Cornmeal, degermed, enriched, yellow contain 1.3 times more Copper, 5.5 times more Iron, 2.3 times more Magnesium, 4.5 times more Phosphorus, 15 times more Selenium and 6 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium 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 5.9 times more Energy, 18.4 times more Omega 6, 5.1 times more Carbohydrate and 5.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cornmeal, degermed, enriched, yellow offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3 in five ounces.