Comparing Nutrients in 5 ounces Oranges with Peel VS White Canned Hominy

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Canned Hominy	8%	11%	81%

Macro Nutrients

	Oranges with Peel	White Canned Hominy	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	NA	2.95% 2.14g	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	16.8% 6.38g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Canned Hominy	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	0.65% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.29% 0.047mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0.55% 0.007mg	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	0.35% 1.4μg	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	0.47% 0.43mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Canned Hominy	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	4.72% 0.043mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS White Canned Hominy per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of White Canned Hominy to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs White Canned Hominy:

• 5 ounces of Oranges with Peel have 33.3 times more Vitamin B1, 8.3 times more Vitamin B2, 15.2 times more Vitamin B3, 2.1 times more Vitamin B5, 18.6 times more Vitamin B6, 30 times more Vitamin B9 and 236.7 times more Vitamin C than White Canned Hominy.
• 5 ounces of White Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as White Canned Hominy have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs White Canned Hominy:

• 5 ounces of Oranges with Peel have 7 times more Calcium, 1.9 times more Copper, 1.3 times more Iron and 21.8 times more Potassium than White Canned Hominy.
• While 5 oz of White Canned Hominy contain 1.6 times more Phosphorus, 4.3 times more Selenium, 133.5 times more Sodium and 9.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and White Canned Hominy contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of White Canned Hominy lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.8 times more Fiber than White Canned Hominy.
• While 5 oz of White Canned Hominy contain 8.8 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and White Canned Hominy offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as White Canned Hominy provide inadequate amounts of Omega 3 in five ounces.