Comparing Nutrients in 500 calories CornmealVS Valencia Oranges

Weight per 500 calories

Cornmeal

138g

Valencia Oranges

1020g

Cornmeal has 7.4 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Cornmeal or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cornmeal

82%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cornmealvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.1%4.96g

Fat

3.16%3.06g

4.96 gvs3.06 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.18%0.7g

Saturated Fat

1.1%0.36g

0.7 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g

Omega 3

10.2%0.16g

0.068 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g

Omega 6

2.64%0.45g

2.2 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81.7%106g

Carbohydrate

93%121g

106 gvs121 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.2%0.88g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.88 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.5%10g

Fiber

67%25.5g

10 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.2g

Protein

19%10.6g

11.2 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornmealvs Valencia Oranges

1.7%15μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

15 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.3%0.53mg

Vitamin B1

74%0.89mg

Thiamine

0.53 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.4%0.28mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.28 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

5 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.7%0.59mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.59 mgvs2.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.42 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.63%34.5μg

Vitamin B9

99%398μg

Folates and Folic Acid

34.5 μgvs398 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

550%495mg

Ascorbic acid

0 mgvs495 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.87%0.58mg

Vitamin E

Tocopherols and Tocotrienols

0.58 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.35%0.41μg

Vitamin K

Phytomenadione or phylloquinone

0.41 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornmealvs Valencia Oranges

0.83%8.3mg

Calcium

41%408mg

8.3 mgvs408 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.6%0.27mg

Copper

42%0.38mg

0.27 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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59.6%4.77mg

Iron

11.5%0.92mg

4.77 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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41.8%175mg

Magnesium

24.3%102mg

175 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg

Manganese

10.2%0.23mg

0.69 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.6%333mg

Phosphorus

24.8%173mg

333 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%396mg

Potassium

53.7%1827mg

396 mgvs1827 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.4μg

Selenium

21.4 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.22%48.3mg

Sodium

0%0mg

48.3 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.5mg

Zinc

5.57%0.61mg

2.5 mgvs0.61 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g

Water

24%881g

14 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cornmeal vs Valencia Oranges:

Whole-grain Yellow Cornmeal has 1.8 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin C than Whole-grain Yellow Cornmeal.
Both Whole-grain Yellow Cornmeal as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cornmeal vs Valencia Oranges:

Whole-grain Yellow Cornmeal has 5.2 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus and 4.1 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 49.3 times more Calcium, 1.4 times more Copper, 4.6 times more Potassium and 62.2 times more Water than Whole-grain Yellow Cornmeal.

Comparison of macro-nutrients per 500 calories:

Whole-grain Yellow Cornmeal has 1.6 times more Fat and 4.9 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Omega 3 and 2.5 times more Fiber than Whole-grain Yellow Cornmeal.
Both Whole-grain Yellow Cornmeal and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Whole-grain Yellow Cornmeal as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CornmealVS Cornmeal, degermed, enriched, yellowValencia OrangesVS Cornmeal, degermed, enriched, yellowCornmealVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories CornmealVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cornmeal or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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