Comparing Nutrients in 14 ounces Oranges VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Oranges	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	6.43% 187kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.96% 0.31g	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	0.42% 0.071g	5.3% 0.9g	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	51% 37g	22.7% 16.5g	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	0.93% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 14.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11.3% 0.15mg	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	37.7% 151μg	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	11.5% 10.3mg	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	0.79% 0.12mg	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 Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.4μg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	14% 0.33mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.86% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Canned Yellow Sweet Corn with Liquids:

• Raw Oranges have 5.5 times more Vitamin A, 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B6, 20.5 times more Vitamin C and 6 times more Vitamin E than Canned Yellow Sweet Corn Solids and Liquids.
• While Canned Yellow Sweet Corn Solids and Liquids contain 3.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Canned Yellow Sweet Corn with Liquids:

• Raw Oranges have 10 times more Calcium, 1.6 times more Copper and 1.3 times more Potassium than Canned Yellow Sweet Corn Solids and Liquids.
• While Canned Yellow Sweet Corn Solids and Liquids contain 3.6 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus and 5.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Yellow Sweet Corn Solids and Liquids have similar amounts of Water per 14 oz.
• Both Raw Oranges as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.3 times more Sugars and 1.4 times more Fiber than Canned Yellow Sweet Corn Solids and Liquids.
• While Canned Yellow Sweet Corn Solids and Liquids contain 1.3 times more Energy, 12.6 times more Omega 6 and 2.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Canned Yellow Sweet Corn Solids and Liquids have similar amounts of Carbohydrate per 14 oz.
• Both Raw Oranges as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.