Comparing Nutrients in 1 kilogram Oranges with Peel VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	21.7% 630kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	159% 207g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	4.14% 3g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 16.5g	g per day for Men 19-50 years
Fiber	118% 45g	55.3% 21g	38g per day for Men 19-50 years
Protein	23.2% 13g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	129% 1.68mg	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	90% 360μg	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	789% 710mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	70% 700mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.65% 146μg	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	100% 8mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	53.5% 1.23mg	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	31.4% 220mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	20.3% 750g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 kilogram of Oranges with Peel has 1.2 times more Vitamin B1 and 11.1 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 kilogram of Oranges with Peel has 17.5 times more Calcium, 1.6 times more Copper and 1.9 times more Iron than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.3 times more Magnesium, 3.2 times more Phosphorus and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.1 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 kg of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.4 times more Energy, 8.1 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3 in one kilogram.