Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Navel Oranges	Recommended Dietary Allowance
Energy	9.54% 277kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	43.8% 57g	130g per day for Men 19-50 years
Sugars	26% 19g	53% 38.6g	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	1.06% 0.77g	14% 10.2g	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	% 1.18g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 19.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	27.6% 0.36mg	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	43% 172μg	38.6% 154μg	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	13% 11.8mg	298% 268mg	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	0.91% 0.14mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	2.04% 81.6μg	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	20.4% 1.63mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	5.7% 0.13mg	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	30% 209mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10% 375g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Navel Oranges:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B6, 22.7 times more Vitamin C and 5 times more Vitamin E than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Raw Navel Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Navel Oranges:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 2.8 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 195 times more Sodium and 4.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.8 times more Calcium and 1.4 times more Copper than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Raw Navel Oranges have similar amounts of Potassium and Water per 1 lb.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 1.2 times more Energy, 9.9 times more Omega 6 and 2.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Sugars, 13.2 times more Fructose and 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Raw Navel Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.