Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges with Peel	Recommended Dietary Allowance
Energy	22% 640kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	119% 155g	130g per day for Men 19-50 years
Sugars	56.7% 41g	NA	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	2.34% 1.7g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	118% 45g	38g per day for Men 19-50 years
Protein	39% 22g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	71.5% 0.93mg	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	72.5% 290μg	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	19% 17mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges with Peel	Recommended Dietary Allowance
Calcium	2% 20mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	63.3% 0.57mg	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	27.5% 2.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	NA	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	58.6% 410mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	109% 1630mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.4% 828g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oranges with Peel :

• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 1.6 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 41.8 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oranges with Peel :

• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 1.9 times more Phosphorus, 81.5 times more Sodium and 2.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 35 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium and 1.7 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 15 times more Omega 6 and 1.7 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.