Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Fresh Orange juice	Recommended Dietary Allowance
Energy	13.8% 399kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	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	72.3% 94g	36.3% 47g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	1.88% 1.36g	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	% 1.72g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 7.5g	% 18.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	41% 163μg	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	32.3% 29mg	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	2.4% 0.36mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.8% 18mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.2μg	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	24% 1.9mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	45.4% 318mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Fresh Orange juice:

• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 2.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.2 times more Vitamin B6 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 7.8 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Fresh Orange juice:

• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 2.1 times more Iron, 1.6 times more Magnesium, 8.8 times more Manganese, 4.1 times more Phosphorus and 7.6 times more Zinc than Fresh Orange juice.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Fresh Orange juice contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 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 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared has 2 times more Energy, 12.2 times more Omega 6, 2 times more Carbohydrate, 10.5 times more Fiber and 4.3 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 3.4 times more Sugars and 7.1 times more Fructose than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Raw Orange juice provide inadequate amounts of Omega 3 in one pound.