Comparing Nutrients in 14 ounces Cornsalad VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cornsalad	31%	14%	55%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cornsalad	Navel Oranges	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	14% 7.94g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cornsalad	Navel Oranges	Recommended Dietary Allowance
Vitamin A	157% 1409μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	24% 0.31mg	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	14% 55.6μg	33.7% 135μg	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	168% 152mg	261% 235mg	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	3.97% 0.6mg	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

	Cornsalad	Navel Oranges	Recommended Dietary Allowance
Calcium	15% 151mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	17% 0.15mg	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	108% 8.65mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	5% 0.12mg	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	30% 210mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.95% 368g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cornsalad vs Navel Oranges:

• Raw Cornsalad has 29.6 times more Vitamin A, 1.7 times more Vitamin B2 and 3.5 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.2 times more Vitamin B5, 2.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Cornsalad.
• Both Raw Cornsalad and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Cornsalad as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cornsalad vs Navel Oranges:

• Raw Cornsalad has 3.4 times more Copper, 16.8 times more Iron, 12.4 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, more Selenium and 7.4 times more Zinc than Raw Navel Oranges.
• Both Raw Cornsalad and Raw Navel Oranges have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cornsalad has 2.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Energy and 3.5 times more Carbohydrate than Raw Cornsalad.
• Both Raw Cornsalad as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.