Comparing Nutrients in 1 kilogram Oranges VS Frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen sweet white Corn kernels	12%	7%	81%

Macro Nutrients

	Oranges	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	16.2% 470kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	159% 207g	130g per day for Men 19-50 years
Sugars	129% 94g	125% 91g	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	NA	2.76% 2g	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	NA	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 85g	g per day for Men 19-50 years
Fiber	63% 24g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	137% 1.78mg	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	75% 300μg	90% 360μg	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	591% 532mg	70% 63mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	40% 400mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.65% 146μg	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	12.5% 1mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	54.8% 1.26mg	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	20% 140mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	20.3% 750g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Frozen sweet white Corn kernels:

• Raw Oranges have more Vitamin A and 8.4 times more Vitamin C than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 1.8 times more Vitamin B2, 6.1 times more Vitamin B3 and 3 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Frozen sweet white Corn kernels have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Frozen sweet white Corn kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Frozen sweet white Corn kernels:

• Raw Oranges have 10 times more Calcium and 1.3 times more Copper than Frozen sweet white Corn kernels.
• While Frozen sweet white Corn kernels contain 4.1 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 5 times more Phosphorus, 1.4 times more Selenium and 5.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Frozen sweet white Corn kernels have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen sweet white Corn kernels contain 1.9 times more Energy, 18.3 times more Omega 6, 1.8 times more Carbohydrate and 3.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Frozen sweet white Corn kernels have similar amounts of Sugars and Fiber per 1 kg.
• Both Raw Oranges as well as Frozen sweet white Corn kernels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.