Comparing Nutrients in 100 grams White Enriched Degermed Cornmeal VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
White Enriched Degermed Cornmeal	8%	4%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Enriched Degermed Cornmeal	Oranges with Peel	Recommended Dietary Allowance
Energy	12.8% 370kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	2.22% 1.6g	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	0.23% 0.17g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	12% 4.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	White Enriched Degermed Cornmeal	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.15% 0.093mg	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	52.3% 209μg	7.5% 30μg	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	0% 0mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.8% 0.12mg	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

	White Enriched Degermed Cornmeal	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.3% 3mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	6.33% 0.057mg	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	54.5% 4.36mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	7.57% 0.17mg	NA	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	14% 99mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: White Enriched Degermed Cornmeal VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of White Enriched Degermed Cornmeal versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of White Enriched Degermed Cornmeal vs Oranges with Peel :

• 100 grams of White Enriched Degermed Cornmeal have 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 Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.4 times more Vitamin B5 and more Vitamin C than White Enriched Degermed Cornmeal.
• 100 grams of White Enriched Degermed Cornmeal have insufficient amounts of Vitamin C
• Both White Enriched Degermed Cornmeal as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for White Enriched Degermed Cornmeal vs Oranges with Peel :

• 100 grams of White Enriched Degermed Cornmeal have 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 Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 23.3 times more Calcium, 1.4 times more Potassium and 7.4 times more Water than White Enriched Degermed Cornmeal.
• 100 grams of White Enriched Degermed Cornmeal lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Enriched Degermed Cornmeal have 5.9 times more Energy, 18.4 times more Omega 6, 5.1 times more Carbohydrate and 5.5 times more Protein than Oranges with Peel .
• Both White Enriched Degermed Cornmeal and Oranges with Peel offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 6
• Both White Enriched Degermed Cornmeal as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 grams.