Comparing Nutrients in 1 kilogram Oranges VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	16.2% 470kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.7% 1.5g	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	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	199% 259g	130g per day for Men 19-50 years
Sugars	129% 94g	46.3% 33.6g	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	NA	3.6% 2.6g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	64.6% 36.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	13.3% 120μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	127% 6.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	92% 1.2mg	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	95% 380μg	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	NA	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	12% 1.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	60% 0.54mg	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	12.5% 1mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	56% 1.3mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	18.5% 684g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Raw Oranges have 1.8 times more Vitamin E than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.3 times more Vitamin B2, 7.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Vitamin A and Vitamin B1 per 1 kg.
• Both Raw Oranges as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Raw Oranges have 8 times more Calcium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 3.9 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 6.8 times more Phosphorus, 1.5 times more Potassium and 7.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.8 times more Sugars than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 2.4 times more Energy, 11.8 times more Fat, 24.9 times more Omega 6, 2.2 times more Carbohydrate and 3.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.