Comparing Nutrients in 7 ounces Florida Oranges VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Florida Oranges	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	3.15% 91kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	117% 152g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	72.5% 0.94mg	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	8.43% 33.7μg	80.4% 321μg	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	99% 89.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	46% 0.41mg	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	2.23% 0.18mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	32.4% 0.75mg	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	3.4% 24mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Enriched yellow Corn flour masa per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Enriched yellow Corn flour masa:

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B5 and more Vitamin C than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 14.8 times more Vitamin B1, 20.1 times more Vitamin B2, 24.8 times more Vitamin B3, 9.3 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Enriched yellow Corn flour masa have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Enriched yellow Corn flour masa:

• 7 ounces of Florida Oranges have 8.9 times more Water than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 3.2 times more Calcium, 5.4 times more Copper, 94.4 times more Iron, 9.3 times more Magnesium, 15.7 times more Manganese, 19.3 times more Phosphorus, 1.6 times more Potassium, 21 times more Selenium and 22.5 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enriched yellow Corn flour masa contain 7.9 times more Energy, 17.6 times more Fat, 4.7 times more Omega 3, 53.9 times more Omega 6, 6.6 times more Carbohydrate, 2.7 times more Fiber and 12.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein