Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Oranges with Peel	Recommended Dietary Allowance
Energy	30.3% 880kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	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	159% 207g	119% 155g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	4.14% 3g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 16.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	118% 45g	38g per day for Men 19-50 years
Protein	54% 30g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	11% 100μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	90% 360μg	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	71% 64mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Oranges with Peel	Recommended Dietary Allowance
Calcium	4% 40mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	100% 700mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20.3% 750g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Oranges with Peel 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 Oranges with Peel 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 Oranges with Peel :

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 11.1 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Oranges with Peel :

• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.3 times more Magnesium, 3.2 times more Phosphorus and 3.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 17.5 times more Calcium, 1.6 times more Copper and 1.9 times more Iron than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 1.4 times more Energy, 8.1 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.