Comparing Nutrients in 1 pound Boiled Frozen sweet yellow Corn kernels VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Energy	12.7% 367kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	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	67.3% 87.5g	54% 70.3g	130g per day for Men 19-50 years
Sugars	19.2% 14g	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	2.88% 2.1g	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	% 2.18g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	32.4% 0.42mg	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	39.7% 159μg	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	17.6% 16mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	28.7% 0.26mg	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	26.6% 2.13mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	NA	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	51% 358mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen sweet yellow Corn kernels VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Frozen sweet yellow Corn kernels versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 1.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.3 times more Vitamin B1, 2.2 times more Vitamin B5 and 20.3 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 2 times more Magnesium, 3.6 times more Phosphorus and 5.7 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 23.3 times more Calcium and 1.7 times more Iron than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Frozen sweet yellow Corn kernels has 1.3 times more Energy, 1.2 times more Carbohydrate and 2 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Fiber than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.