Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Oranges	Recommended Dietary Allowance
Energy	23% 670kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	90% 118g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	129% 94g	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	2.5% 1.8g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	41% 23g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	46% 0.6mg	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	98% 390μg	75% 300μg	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	20% 18mg	591% 532mg	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	6% 0.9mg	12% 1.8mg	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

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	50% 0.45mg	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	33.8% 2.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	11% 0.25mg	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	65.7% 460mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22% 814g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Oranges:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 2.2 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B6, 29.6 times more Vitamin C and 2 times more Vitamin E than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Raw Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Oranges:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 2.7 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 1.4 times more Selenium, more Sodium and 4.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium, 1.4 times more Copper and 1.4 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.4 times more Energy, 10.2 times more Fat, 2.6 times more Omega 3, 26.8 times more Omega 6, 1.2 times more Carbohydrate and 2.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Sugars than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.