Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Florida Oranges	Recommended Dietary Allowance
Energy	25% 720kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	88.8% 115g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	126% 91g	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	3.17% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.6g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	63% 24g	38g per day for Men 19-50 years
Protein	31% 17.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Florida Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	39.2% 0.51mg	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	113% 450μg	42.5% 170μg	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	51% 46mg	500% 450mg	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	4.67% 0.7mg	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, Yellow, Cream Style, Regular Pack	Florida Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	7% 280μg	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	47.5% 3.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	10.4% 0.24mg	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	73% 510mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	174% 2610mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	21.3% 787g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Florida Oranges:

• 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4 times more Vitamin B1, 1.4 times more Vitamin B5 and 9.8 times more Vitamin C than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Florida Oranges:

• 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 1.3 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 4.3 times more Phosphorus, more Sodium and 6.6 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 14.3 times more Calcium and 1.3 times more Potassium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 1.6 times more Energy, 1.6 times more Carbohydrate and 2.5 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.8 times more Sugars and 2 times more Fiber than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.