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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Navel Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	17% 490kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	100% 130g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 36g	g per day for Men 19-50 years
Fiber	58% 22g	44.7% 17g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	22.4% 828g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Navel 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 Navel Oranges vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Navel Oranges has 4.5 times more Vitamin B1, 3.4 times more Vitamin B2 and 34.8 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 1.8 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Navel 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 Navel Oranges vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 1 kilogram of Navel Oranges has 21.5 times more Calcium, 1.3 times more Copper and 1.4 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 1.7 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus, 163 times more Sodium and 3.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese 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 Navel Oranges has 2.1 times more Sugars, 13.2 times more Fructose and 1.3 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 1.3 times more Energy, 28.8 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids provide inadequate amounts of Omega 3 in one kilogram.