Comparing Nutrients in 1 pound Oranges with Peel VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Oranges with Peel	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	9.85% 286kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	NA	19.2% 14g	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	2.88% 2.1g	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	% 2.18g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	34.5% 0.45mg	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	39.7% 159μg	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	358% 322mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	31.8% 318mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	24% 0.22mg	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	45.4% 3.63mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	30.6% 0.7mg	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	14.3% 100mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 373g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Frozen sweet yellow Corn kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Boiled Frozen sweet yellow Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Oranges with Peel has 3.3 times more Vitamin B1, 2.2 times more Vitamin B5 and 20.3 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 2.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• Both Raw Oranges with Peel as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Boiled Frozen sweet yellow Corn kernels:

• 1 pound of Oranges with Peel has 23.3 times more Calcium and 1.7 times more Iron than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 2 times more Magnesium, 3.6 times more Phosphorus and 5.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Frozen sweet yellow Corn kernels contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.9 times more Fiber than Boiled Frozen sweet yellow Corn kernels.
• While 1 lb of Boiled Frozen sweet yellow Corn kernels, drained contains 1.3 times more Energy and 2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Carbohydrate per one pound.
• Both Raw Oranges with Peel as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 3 and Omega 6 in one pound.