Comparing Nutrients in 14 ounces Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Oranges	Recommended Dietary Allowance
Energy	8.76% 254kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	17.8% 6.75g	25% 9.53g	38g per day for Men 19-50 years
Protein	14% 7.74g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	18.3% 0.24mg	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	37.7% 151μg	29.8% 119μg	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	24.3% 22mg	235% 211mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.4μg	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	20.3% 1.63mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	4.3% 0.099mg	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	29% 202mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.73% 323g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Oranges:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 9.7 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Oranges:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.2 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, more Sodium and 5.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 10 times more Calcium than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Raw Oranges have similar amounts of Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.4 times more Energy, 12.6 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.