Comparing Nutrients in 1 kilogram Frozen sweet white Corn kernels VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen sweet white Corn kernels	Oranges	Recommended Dietary Allowance
Energy	30.3% 880kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	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	159% 207g	90% 118g	130g per day for Men 19-50 years
Sugars	125% 91g	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	2.76% 2g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 85g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	54% 30g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	69% 0.83mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	90% 360μg	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	70% 63mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	51.3% 4.1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	100% 700mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	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	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.3% 750g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen sweet white Corn kernels vs Oranges:

• Frozen sweet white Corn kernels have 1.8 times more Vitamin B2, 6.1 times more Vitamin B3 and 3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 8.4 times more Vitamin C than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Oranges:

• Frozen sweet white Corn kernels have 4.1 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 5 times more Phosphorus, 1.4 times more Selenium and 5.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 10 times more Calcium and 1.3 times more Copper than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen sweet white Corn kernels have 1.9 times more Energy, 18.3 times more Omega 6, 1.8 times more Carbohydrate, 1.2 times more Fiber and 3.2 times more Protein than Raw Oranges.
• Both Frozen sweet white Corn kernels and Raw Oranges have similar amounts of Sugars per 1 kg.
• Both Frozen sweet white Corn kernels as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.