Comparing Nutrients in 1 pound Oranges VS Canned Corn, Sweet, White, Cream Style, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Oranges	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	7.35% 213kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	63.3% 82.2g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	14% 10g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22% 0.29mg	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	34% 136μg	51% 204μg	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	268% 241mg	23% 21mg	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	5.44% 0.82mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	18% 181mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	26.2% 0.24mg	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	5.67% 0.45mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	7.7% 0.18mg	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	9.07% 63.5mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• Raw Oranges have more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B5, 11.6 times more Vitamin C and 3 times more Vitamin E than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.3 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• Raw Oranges have 13.3 times more Calcium and 1.4 times more Potassium than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 3.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus and 7.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Corn, Sweet, White, Cream Style, No Salt Added have similar amounts of Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 4.2 times more Sugars and 2 times more Fiber than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While Canned Corn, Sweet, White, Cream Style, No Salt Added contains 1.5 times more Energy, 10.7 times more Omega 6, 1.5 times more Carbohydrate and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.