Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Florida Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	16% 460kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	39% 6.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	100% 130g	130g per day for Men 19-50 years
Sugars	126% 91g	56.7% 41g	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	2.34% 1.7g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	63% 24g	44.7% 17g	38g per day for Men 19-50 years
Protein	12.5% 7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	NA	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	42.5% 170μg	72.5% 290μg	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	500% 450mg	19% 17mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	43% 430mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	34.4% 0.31mg	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	11.3% 0.9mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	24.3% 0.56mg	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	17% 120mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	22.4% 828g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Florida Oranges has 6.7 times more Vitamin B1, 2.7 times more Vitamin B2 and 26.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Florida Oranges.
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Florida Oranges has 21.5 times more Calcium, 1.3 times more Copper and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 2.4 times more Iron, 2.3 times more Manganese, 3.4 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 2.2 times more Sugars and 1.4 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 1 kg of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contains 1.4 times more Energy, 21.4 times more Omega 6 and 3.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids provide inadequate amounts of Omega 3 in one kilogram.