Comparing Nutrients in 1 pound Navel Oranges VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Navel Oranges	White Sweet Corn	Recommended Dietary Allowance
Energy	7.66% 222kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	53% 38.6g	20% 14.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19% 0.25mg	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	38.6% 154μg	52% 209μg	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	298% 268mg	34.3% 31mg	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	4.54% 0.68mg	2.1% 0.32mg	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

	Navel Oranges	White Sweet Corn	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.91% 9.07mg	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	7.37% 0.59mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	31.8% 0.73mg	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	15% 104mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.3% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Sweet Corn per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs White Sweet Corn:

• 1 pound of Navel Oranges has 1.4 times more Vitamin B6 and 8.7 times more Vitamin C than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 2.9 times more Vitamin B1, 4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and White Sweet Corn provide similar amounts of Vitamin B2 per one pound.
• Both Raw Navel Oranges as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs White Sweet Corn:

• 1 pound of Navel Oranges has 21.5 times more Calcium than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 1.4 times more Copper, 4 times more Iron, 3.4 times more Magnesium, 5.6 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 5.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Sweet Corn contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of White Sweet Corn lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw White Sweet Corn lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2.6 times more Sugars than White Sweet Corn.
• While 1 lb of Raw White Sweet Corn contains 1.8 times more Energy, 23.6 times more Omega 6, 1.5 times more Carbohydrate and 3.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and White Sweet Corn offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in one pound.