Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.5% 304kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	36.3% 47g	130g per day for Men 19-50 years
Sugars	27.8% 20g	52.6% 38g	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	1.13% 0.82g	13.3% 9.6g	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	% 1.27g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 18.8g	g per day for Men 19-50 years
Fiber	24% 9.07g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	44.2% 177μg	34% 136μg	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	9.07% 8.16mg	252% 227mg	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	2.72% 0.41mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	22% 0.2mg	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	15.3% 1.22mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	2.76% 0.064mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	62% 930mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10% 369g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Fresh Orange juice:

• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 3 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.3 times more Vitamin B1 and 27.8 times more Vitamin C than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Fresh Orange juice provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Orange juice 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 Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Fresh Orange juice:

• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 1.4 times more Iron, 4.8 times more Manganese, 2.7 times more Phosphorus, 205 times more Sodium and 6.4 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.3 times more Copper and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Fresh Orange juice contain similar levels of Magnesium and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Orange juice lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids has 1.5 times more Energy, 16.7 times more Omega 6, 1.4 times more Carbohydrate, 10 times more Fiber and 3.3 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.9 times more Sugars and 11.8 times more Fructose than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Orange juice provide inadequate amounts of Omega 3 in one pound.