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

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	7.2% 209kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	12% 2.04g	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	90% 117g	130g per day for Men 19-50 years
Sugars	57% 41.5g	21% 15.2g	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	1.63% 1.18g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	57.8% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	42% 0.54mg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	27.2% 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	5.1% 0.41mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	25.4% 0.59mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.4% 310g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 1 pound of Florida Oranges has 1.2 times more Vitamin B1 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 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 Raw Florida Oranges.
• Both Raw Florida Oranges as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Florida Oranges has 8.6 times more Calcium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen contains 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 Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

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