Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Florida Oranges	Recommended Dietary Allowance
Energy	17.7% 513kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	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	90% 117g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Florida Oranges	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	NA	227% 204mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Florida Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	19.7% 0.18mg	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	22% 1.77mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	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	61.6% 431mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.4% 310g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen 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 Microwaved Yellow Corn, Whole Kernel, Frozen vs Florida Oranges:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Florida Oranges.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Florida Oranges provide similar amounts of Vitamin B1 per one pound.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Florida Oranges:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.4 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 5.4 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium and 6.6 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 8.6 times more Calcium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 2.5 times more Energy, 14.5 times more Omega 6, 2.2 times more Carbohydrate and 5.2 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.7 times more Sugars than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Florida Oranges offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in one pound.