Comparing Nutrients in 1 pound Corn VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Corn	Canned Orange Juice	Recommended Dietary Allowance
Energy	57% 1656kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	38.4% 50g	130g per day for Men 19-50 years
Sugars	4% 2.9g	55% 39.7g	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	NA	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	87% 33g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Corn	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	11% 0.14mg	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	21.5% 86μg	27.2% 109μg	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	0% 0mg	152% 137mg	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	15% 2.22mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	154% 12.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	4.14% 0.095mg	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	136% 953mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1.27% 47g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Corn vs Canned Orange Juice:

• 1 pound of Corn has 9.9 times more Vitamin B1, 9.6 times more Vitamin B2, 18 times more Vitamin B3, 2.4 times more Vitamin B5, 20.1 times more Vitamin B6 and 2.5 times more Vitamin E than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.3 times more Vitamin B9 and more Vitamin C than Yellow Corn Grain .
• 1 pound of Corn have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Yellow Corn Grain as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Corn vs Canned Orange Juice:

• 1 pound of Corn has 14.3 times more Copper, 27.1 times more Iron, 12.7 times more Magnesium, 23.1 times more Manganese, 12.4 times more Phosphorus, 1.6 times more Potassium, 155 times more Selenium, 8.8 times more Sodium and 55.3 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 8.5 times more Water than Yellow Corn Grain .
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Yellow Corn Grain as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn has 7.8 times more Energy, 31.6 times more Fat, 37.1 times more Saturated Fat, 9.3 times more Omega 3, 77.7 times more Omega 6, 6.7 times more Carbohydrate, 24.3 times more Fiber and 13.9 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 13.7 times more Sugars than Yellow Corn Grain .
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein