Comparing Nutrients in 1 pound Florida Oranges VS Corn

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Corn	10%	11%	79%

Macro Nutrients

	Florida Oranges	Corn	Recommended Dietary Allowance
Energy	7.2% 209kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	259% 337g	130g per day for Men 19-50 years
Sugars	57% 41.5g	4% 2.9g	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	87% 33g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Corn	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	217% 2.82mg	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	19.3% 77μg	21.5% 86μg	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	227% 204mg	0% 0mg	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	15% 2.22mg	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

	Florida Oranges	Corn	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	158% 1.42mg	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	5.1% 0.41mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	96% 2.2mg	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	7.78% 54.4mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	91% 10mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Corn:

• 1 pound of Florida Oranges has more Vitamin C than Corn.
• While 1 lb of Yellow Corn Grain contains 3.9 times more Vitamin B1, 5 times more Vitamin B2, 9.1 times more Vitamin B3, 1.7 times more Vitamin B5, 12.2 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Corn provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound of Corn have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Corn:

• 1 pound of Florida Oranges has 6.1 times more Calcium and 8.4 times more Water than Corn.
• While 1 lb of Yellow Corn Grain contains 8.1 times more Copper, 30.1 times more Iron, 12.7 times more Magnesium, 20.2 times more Manganese, 17.5 times more Phosphorus, 1.7 times more Potassium, 31 times more Selenium, more Sodium and 27.6 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 14.3 times more Sugars than Corn.
• While 1 lb of Yellow Corn Grain contains 7.9 times more Energy, 22.6 times more Fat, 26.7 times more Saturated Fat, 5.9 times more Omega 3, 67.6 times more Omega 6, 6.4 times more Carbohydrate, 3 times more Fiber and 13.5 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein