Comparing Nutrients in 7 ounces Navel Oranges VS White Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Navel Oranges	White Degermed Cornmeal	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	121% 158g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.35g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	15% 59.5μg	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	130% 117mg	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% 0.3mg	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

	Navel Oranges	White Degermed Cornmeal	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	3.22% 0.26mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Degermed Cornmeal per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of White Degermed Cornmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs White Degermed Cornmeal:

• 7 ounces of Navel Oranges have more Vitamin C than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and White Degermed Cornmeal provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of White Degermed Cornmeal have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as White Unenriched Degermed Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs White Degermed Cornmeal:

• 7 ounces of Navel Oranges have 14.3 times more Calcium and 7.7 times more Water than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 1.9 times more Copper, 8.5 times more Iron, 2.9 times more Magnesium, 6 times more Manganese, 4.3 times more Phosphorus, more Selenium and 8.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Degermed Cornmeal contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of White Degermed Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.3 times more Sugars and 13.2 times more Fructose than White Degermed Cornmeal.
• While 7 oz of White Unenriched Degermed Cornmeal contain 7.6 times more Energy, 35.1 times more Omega 6, 6.3 times more Carbohydrate, 1.8 times more Fiber and 7.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as White Unenriched Degermed Cornmeal provide inadequate amounts of Omega 3 in seven ounces.