Comparing Nutrients in 1 pound Florida Oranges VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Florida Oranges	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	7.2% 209kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	6.06% 1.03g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	57% 41.5g	26% 19g	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	1.06% 0.77g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	13% 0.17mg	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	43% 172μg	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	13% 11.8mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	16% 0.37mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Yellow Sweet Corn with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Canned Yellow Sweet Corn with Liquids:

• 1 pound of Florida Oranges has 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 17.3 times more Vitamin C than Canned Yellow Sweet Corn with Liquids.
• While 1 lb of Canned Yellow Sweet Corn Solids and Liquids contains 2.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Florida Oranges.
• 1 pound of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Florida Oranges as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Canned Yellow Sweet Corn with Liquids:

• 1 pound of Florida Oranges has 10.8 times more Calcium, 1.4 times more Copper and 1.2 times more Potassium than Canned Yellow Sweet Corn with Liquids.
• While 1 lb of Canned Yellow Sweet Corn Solids and Liquids contains 4 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 3.8 times more Phosphorus and 4.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Yellow Sweet Corn with Liquids contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Yellow Sweet Corn Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.2 times more Sugars and 1.4 times more Fiber than Canned Yellow Sweet Corn with Liquids.
• While 1 lb of Canned Yellow Sweet Corn Solids and Liquids contains 1.3 times more Energy and 2.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Yellow Sweet Corn with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Yellow Sweet Corn Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.