Comparing Nutrients in 5 ounces Boiled Frozen sweet yellow Corn kernels VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Energy	3.96% 115kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.58% 0.44g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	17% 22g	130g per day for Men 19-50 years
Sugars	6% 4.35g	NA	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	0.9% 0.65g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 2.78g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	10% 0.13mg	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	12.4% 49.6μg	10.6% 42.5μg	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	5.5% 4.96mg	112% 101mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	8.98% 0.081mg	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	8.33% 0.67mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	16% 112mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen sweet yellow Corn kernels VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Frozen sweet yellow Corn kernels versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 5 ounces of Boiled Frozen sweet yellow Corn kernels have 1.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 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, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 5 ounces of Boiled Frozen sweet yellow Corn kernels have 2 times more Magnesium, 3.6 times more Phosphorus and 5.7 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 23.3 times more Calcium and 1.7 times more Iron than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Frozen sweet yellow Corn kernels have 1.3 times more Energy, 1.2 times more Carbohydrate and 2 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Fiber than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.