Comparing Nutrients in 5 ounces Fresh Orange juice VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Fresh Orange juice	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.9% 3.54g	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	4.14% 3g	0.59% 0.43g	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	% 2.57g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 2.34g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	18.3% 0.24mg	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	10.6% 42.5μg	12.8% 51μg	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	78.7% 71mg	10% 9.07mg	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	0.38% 0.057mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.52% 20.7μg	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	3.54% 0.28mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	7.6% 0.17mg	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	3.44% 24mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz 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 5 ounces of Fresh Orange juice vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Fresh Orange juice have 7.8 times more Vitamin C than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• Both Raw Orange juice as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Fresh Orange juice have 1.2 times more Copper than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2.1 times more Iron, 1.6 times more Magnesium, 8.8 times more Manganese, 4.1 times more Phosphorus and 7.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 3.4 times more Sugars and 7.1 times more Fructose than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 2 times more Energy, 12.2 times more Omega 6, 2 times more Carbohydrate, 10.5 times more Fiber and 4.3 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3 in five ounces.