Comparing Nutrients in 100 grams Oranges VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Oranges	White Cornmeal	Recommended Dietary Allowance
Energy	1.62% 47kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	1.58% 0.51g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	59% 77g	130g per day for Men 19-50 years
Sugars	13% 9.35g	0.88% 0.64g	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	6.3% 2.4g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	White Cornmeal	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	23.4% 0.3mg	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	7.5% 30μg	6.25% 25μg	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	59% 53.2mg	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	1.2% 0.18mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	White Cornmeal	Recommended Dietary Allowance
Calcium	4% 40mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	21.4% 0.19mg	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	1.25% 0.1mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	21.7% 0.5mg	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	2% 14mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS White Cornmeal per 100 g

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

Lets compare vitamin content per 100 grams of Oranges vs White Cornmeal:

• 100 grams of Oranges have more Vitamin C than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 4.4 times more Vitamin B1, 5 times more Vitamin B2, 12.9 times more Vitamin B3, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Oranges.
• Both Oranges and White Cornmeal provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 100 grams of White Cornmeal have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oranges vs White Cornmeal:

• 100 grams of Oranges have 6.7 times more Calcium and 8.5 times more Water than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 4.3 times more Copper, 34.5 times more Iron, 12.7 times more Magnesium, 19.9 times more Manganese, 17.2 times more Phosphorus, 1.6 times more Potassium, 31 times more Selenium, more Sodium and 26 times more Zinc than Raw Oranges.
• 100 grams of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 100 grams of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges have 14.6 times more Sugars than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 7.7 times more Energy, 29.9 times more Fat, 7 times more Omega 3, 88.3 times more Omega 6, 6.5 times more Carbohydrate, 3 times more Fiber and 8.6 times more Protein than Raw Oranges.
• 100 grams of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein