Comparing Nutrients in 7 ounces Florida Oranges VS Cornmeal, degermed, enriched, yellow

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cornmeal, degermed, enriched, yellow	8%	4%	88%

Macro Nutrients

	Florida Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Energy	3.15% 91kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.43% 1.6g	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	121% 158g	130g per day for Men 19-50 years
Sugars	25% 18g	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cornmeal, degermed, enriched, yellow	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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	61.6% 9.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	27.8% 0.36mg	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	104% 415μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cornmeal, degermed, enriched, yellow	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.8% 0.15mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	15% 0.35mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.3% 282mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cornmeal, degermed, enriched, yellow per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Cornmeal, degermed, enriched, yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Cornmeal, degermed, enriched, yellow:

• 7 ounces of Florida Oranges have more Vitamin C than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 5.5 times more Vitamin B1, 9.6 times more Vitamin B2, 12.4 times more Vitamin B3, 3.6 times more Vitamin B6 and 12.3 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Cornmeal, degermed, enriched, yellow provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cornmeal, degermed, enriched, yellow have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cornmeal, degermed, enriched, yellow:

• 7 ounces of Florida Oranges have 14.3 times more Calcium and 7.8 times more Water than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 1.9 times more Copper, 48.4 times more Iron, 3.2 times more Magnesium, 7.3 times more Manganese, 8.3 times more Phosphorus, 21 times more Selenium and 8.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cornmeal, degermed, enriched, yellow contain similar levels of Potassium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Cornmeal, degermed, enriched, yellow lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 5.7 times more Sugars than Cornmeal, degermed, enriched, yellow.
• While 7 oz of Cornmeal, degermed, enriched, yellow contain 8 times more Energy, 26.1 times more Omega 6, 6.9 times more Carbohydrate, 1.6 times more Fiber and 10.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Cornmeal, degermed, enriched, yellow provide inadequate amounts of Omega 3 in seven ounces.