Comparing Nutrients in 1 kilogram Boiled Frozen sweet yellow Corn kernels VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Navel Oranges	Recommended Dietary Allowance
Energy	28% 810kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	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	148% 193g	96% 125g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	6.34% 4.6g	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	% 4.8g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 19.6g	% 42.8g	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Navel Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	4.67% 0.7mg	10% 1.5mg	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

	Boiled Frozen sweet yellow Corn kernels	Navel Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	58.8% 4.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	113% 790mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	21% 770g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Frozen sweet yellow Corn kernels vs Navel Oranges:

• Boiled Frozen sweet yellow Corn kernels, drained have 1.2 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B5, 16.9 times more Vitamin C and 2.1 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Raw Navel Oranges have similar amounts of Vitamin A and Vitamin B9 per 1 kg.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Frozen sweet yellow Corn kernels vs Navel Oranges:

• Boiled Frozen sweet yellow Corn kernels, drained have 1.2 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 5.3 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, more Selenium and 7.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 14.3 times more Calcium than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen sweet yellow Corn kernels, drained have 1.7 times more Energy, 13.4 times more Omega 6, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Sugars and 4.9 times more Fructose than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.