Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Canned Orange Juice	Recommended Dietary Allowance
Energy	30.3% 880kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	84.7% 110g	130g per day for Men 19-50 years
Sugars	34.5% 25g	121% 87.6g	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	4.14% 3g	33.5% 24.3g	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	% 3.8g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 40.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	7.9% 3g	38g per day for Men 19-50 years
Protein	54% 30g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	11% 100μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	24% 0.31mg	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	90% 360μg	60% 240μg	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	71% 64mg	334% 301mg	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	5.33% 0.8mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	7.83% 313μg	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	52.5% 4.2mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	9.13% 0.21mg	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	100% 700mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.3% 750g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Canned Orange Juice:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 8.7 times more Vitamin B3, 2 times more Vitamin B5, 5.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 4.7 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Canned Orange Juice:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.6 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 5.9 times more Manganese, 4.1 times more Phosphorus and 9.5 times more Zinc than Canned Orange Juice.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Canned Orange Juice contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.9 times more Energy, 13.1 times more Omega 6, 1.9 times more Carbohydrate, 7 times more Fiber and 4.4 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 3.5 times more Sugars and 8.1 times more Fructose than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in one kilogram.