Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges	Recommended Dietary Allowance
Energy	8.76% 254kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	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	39.8% 51.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.93% 0.67g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	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	15.5% 8.65g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	28.8% 115μg	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	7.5% 6.75mg	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, Yellow, Rinsed With Tap Water	Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	20% 0.18mg	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	11% 0.87mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	23.2% 163mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.8 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 5.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 31.3 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids 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, Yellow, Rinsed With Tap Water vs Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.2 times more Iron, 2.2 times more Manganese, 2.9 times more Phosphorus, more Sodium and 4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20 times more Calcium, 1.5 times more Copper and 1.6 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Oranges have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.4 times more Energy, 11.9 times more Fat, 2.9 times more Omega 3, 36.8 times more Omega 6 and 2.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.3 times more Sugars and 1.4 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.