Comparing Nutrients in 14 ounces Oranges VS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Oranges	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	6.43% 187kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	8.3% 1.4g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	51% 37g	20.7% 15g	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	3.07% 2.22g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 9.57g	g per day for Men 19-50 years
Fiber	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	54.6% 0.71mg	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	39.7% 159μg	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	31.8% 28.6mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22.5% 0.2mg	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	4.96% 0.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	27.3% 0.63mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.7% 285g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• Raw Oranges have 7.4 times more Vitamin C and 2 times more Vitamin E than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 2.2 times more Vitamin B2, 6 times more Vitamin B3, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Vitamin A, Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• Raw Oranges have 10 times more Calcium and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 6.8 times more Iron, 3.2 times more Magnesium, 6.3 times more Manganese, 6.2 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium and 10 times more Zinc than Raw Oranges.
• Both Raw Oranges and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.5 times more Sugars than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 2.1 times more Energy, 19.8 times more Omega 6, 2 times more Carbohydrate and 3.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Corn, sweet, yellow, frozen, kernels on cob, unprepared have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.