Comparing Nutrients in 14 ounces Oranges VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Oranges	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	6.43% 187kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	55.4% 72g	130g per day for Men 19-50 years
Sugars	51% 37g	17.7% 13g	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	1.26% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19.2% 0.25mg	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	29.8% 119μg	44.7% 179μg	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	235% 211mg	20.3% 18.3mg	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	4.76% 0.71mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.78% 111μg	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	4.96% 0.4mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	11.7% 0.27mg	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	7.94% 55.6mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	69% 1036mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.45% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Raw Oranges have 2.8 times more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B5, 11.6 times more Vitamin C and 2.6 times more Vitamin E than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.3 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Oranges as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• Raw Oranges have 13.3 times more Calcium and 1.4 times more Potassium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 3.8 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 3.6 times more Phosphorus, more Sodium and 7.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have similar amounts of Copper and Water per 14 oz.
• Both Raw Oranges as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.9 times more Sugars and 2 times more Fiber than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contains 1.5 times more Energy, 10.7 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.