Comparing Nutrients in 1 kilogram Navel Oranges VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Navel Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	17% 490kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	143% 186g	130g per day for Men 19-50 years
Sugars	117% 85g	84% 61g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	31.6% 12g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	48.5% 0.63mg	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	85% 340μg	113% 450μg	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	657% 591mg	51% 46mg	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	10% 1.5mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	43% 430mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7% 280μg	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	16.3% 1.3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	29.6% 0.68mg	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	33% 230mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Corn, Sweet, White, Cream Style, Regular Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 1 kilogram of Navel Oranges has 2.7 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 12.8 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 2.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Cream Style, Regular Pack provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 1 kilogram of Navel Oranges has 10.8 times more Calcium, 1.8 times more Copper and 1.4 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 2.4 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 261 times more Sodium and 7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Cream Style, Regular Pack contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Sugars and 1.8 times more Fiber than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 kg of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.5 times more Energy, 1.5 times more Carbohydrate and 1.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.