Comparing Nutrients in 1 pound Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	11%	6%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	14.7% 426kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	25% 14g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	22% 0.29mg	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	35% 141μg	44.2% 177μg	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	24% 21.8mg	244% 220mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18.6% 0.17mg	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	34.6% 2.77mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	4.54% 0.1mg	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	48.6% 340mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	8.97% 332g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt VS Valencia Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt versus 1 lb of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Valencia Oranges:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt has 2 times more Vitamin B1, 1.7 times more Vitamin B2, 5.5 times more Vitamin B3 and 3.6 times more Vitamin B6 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.3 times more Vitamin B9 and 10.1 times more Vitamin C than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt and Valencia Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Valencia Oranges:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt has 1.2 times more Copper, 6.8 times more Iron, 2.9 times more Magnesium, 6.2 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, more Sodium and 10.5 times more Zinc than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 13.3 times more Calcium than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt has 1.9 times more Energy, 1.9 times more Carbohydrate and 3 times more Protein than Valencia Oranges.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt and Valencia Oranges offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.