Comparing Nutrients in 5 ounces Oranges VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	24.3% 31.7g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	7% 5.1g	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	1.04% 0.75g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 3.25g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	24.4% 0.32mg	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	11% 44μg	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	83.8% 75.4mg	7.56% 6.8mg	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	1.7% 0.26mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	7.24% 0.065mg	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	1.77% 0.14mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	8.75% 0.2mg	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	2.83% 20mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.32% 123g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Raw Oranges have 11.1 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• Raw Oranges have 13.3 times more Calcium than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 6.1 times more Iron, 2.9 times more Magnesium, 5.7 times more Manganese, 5.4 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 2.6 times more Sugars than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 2 times more Energy, 18.8 times more Omega 6, 1.9 times more Carbohydrate and 3.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.