Comparing Nutrients in 1 pound Oranges with Peel VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	9.85% 286kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	9.47% 1.6g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	1.88% 1.36g	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	% 1.72g	g per day for Men 19-50 years
Sucrose	NA	% 7.5g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	58.6% 0.76mg	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	41% 163μg	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	32.3% 29mg	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	2.4% 0.36mg	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	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	31.8% 318mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.66% 66.2μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	24.3% 0.56mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28.4% 966mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10% 373g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 pound of Oranges with Peel has 1.2 times more Vitamin B1 and 11.1 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 1 pound of Oranges with Peel has 17.5 times more Calcium, 1.6 times more Copper and 1.9 times more Iron than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.3 times more Magnesium, 3.2 times more Phosphorus and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.1 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 1 lb of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contains 1.4 times more Energy, 8.1 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3 in one pound.