Comparing Nutrients in 1 kilogram Navel Oranges VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Navel Oranges	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	17% 490kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	148% 193g	130g per day for Men 19-50 years
Sugars	117% 85g	42.3% 30.7g	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	6.34% 4.6g	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	% 19.7g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 19.6g	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	76% 0.99mg	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	87.5% 350μg	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	39% 35mg	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	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	43% 430mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	53.3% 0.48mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	67.4% 1.55mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Frozen sweet yellow Corn kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Boiled Frozen sweet yellow Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Boiled Frozen sweet yellow Corn kernels:

• 1 kilogram of Navel Oranges has 2.3 times more Vitamin B1, 1.7 times more Vitamin B5 and 16.9 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels.
• While 1 kg of Boiled Frozen sweet yellow Corn kernels, drained contains 3.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• Both Raw Navel Oranges as well as Boiled Frozen sweet yellow Corn kernels, drained 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 Boiled Frozen sweet yellow Corn kernels:

• 1 kilogram of Navel Oranges has 14.3 times more Calcium than Boiled Frozen sweet yellow Corn kernels.
• While 1 kg of Boiled Frozen sweet yellow Corn kernels, drained contains 3.6 times more Iron, 2.5 times more Magnesium, 5.3 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium and 7.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Frozen sweet yellow Corn kernels contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.8 times more Sugars and 4.9 times more Fructose than Boiled Frozen sweet yellow Corn kernels.
• While 1 kg of Boiled Frozen sweet yellow Corn kernels, drained contains 1.7 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.