Comparing Nutrients in 1 kilogram Boiled Yellow Sweet Corn with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn with Salt	12%	12%	76%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Yellow Sweet Corn with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	33% 960kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	96% 125g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	117% 85g	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	11% 7.9g	31% 22.5g	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	% 8.4g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 27.4g	% 42.8g	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	61% 34g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	60.8% 0.79mg	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	57.5% 230μg	85% 340μg	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	61% 55mg	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	43.3% 0.39mg	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	56.3% 4.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	12.6% 0.29mg	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	110% 770mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20% 734g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn with Salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Sweet Corn with Salt versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Yellow Sweet Corn with Salt vs Navel Oranges:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 1.4 times more Vitamin B1, 4 times more Vitamin B3, 3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.5 times more Vitamin B9 and 10.7 times more Vitamin C than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Navel Oranges provide similar amounts of Vitamin B2 per one kilogram.
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Raw Navel 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 Boiled Yellow Sweet Corn with Salt vs Navel Oranges:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 1.3 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 5.8 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 253 times more Sodium and 7.8 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 14.3 times more Calcium than Boiled and Drained Yellow Sweet Corn with Salt.
• 1 kilogram of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Sweet Corn with Salt has 2 times more Energy, 25.5 times more Omega 6, 1.7 times more Carbohydrate and 3.7 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.9 times more Sugars and 2.8 times more Fructose than Boiled and Drained Yellow Sweet Corn with Salt.
• Both Boiled Yellow Sweet Corn with Salt and Navel Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Yellow Sweet Corn with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in one kilogram.