Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oranges with Peel	Recommended Dietary Allowance
Energy	23% 670kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	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	110% 143g	119% 155g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	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	2.5% 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	118% 45g	38g per day for Men 19-50 years
Protein	41% 23g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	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	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	33.8% 2.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	65.7% 460mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22% 814g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids vs Oranges with Peel :

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 1.8 times more Vitamin B2, 2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 39.4 times more Vitamin C than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 2.1 times more Phosphorus, 102.5 times more Sodium and 2.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 23.3 times more Calcium, 1.7 times more Copper, 3 times more Iron and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Oranges with Peel contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 11 times more Omega 6 and 1.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids 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, Whole Kernel, Drained Solids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.