Comparing Nutrients in 1 pound Canned Yellow Sweet Corn with Liquids VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Florida Oranges	Recommended Dietary Allowance
Energy	9.54% 277kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	0.83% 0.14g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	26% 19g	57% 41.5g	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	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 16.6g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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 Yellow Sweet Corn with Liquids	Florida 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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0% 0mg	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	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Yellow Sweet Corn with Liquids versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Yellow Sweet Corn with Liquids vs Florida Oranges:

• 1 pound of Canned Yellow Sweet Corn with Liquids has 2.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 17.3 times more Vitamin C than Canned Yellow Sweet Corn Solids and Liquids.
• 1 pound of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Yellow Sweet Corn with Liquids vs Florida Oranges:

• 1 pound of Canned Yellow Sweet Corn with Liquids has 4 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 3.8 times more Phosphorus and 4.9 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 10.8 times more Calcium and 1.4 times more Copper than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Florida Oranges contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Raw Florida Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Yellow Sweet Corn with Liquids has 1.3 times more Energy, 1.2 times more Carbohydrate and 2.8 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.2 times more Sugars and 1.4 times more Fiber than Canned Yellow Sweet Corn Solids and Liquids.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.