Comparing Nutrients in 5 ounces Navel Oranges VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Navel Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	14% 18.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	8.04% 5.83g	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	4.4% 3.2g	0.33% 0.24g	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	% 2.8g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 5.1g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	NA	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% 48μg	10.3% 41μg	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	93% 83.8mg	2.68% 2.4mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	4.9% 0.044mg	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	2.3% 0.18mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	3.45% 0.079mg	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	4.66% 32.6mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 5 ounces of Navel Oranges have 4.5 times more Vitamin B1, 3.4 times more Vitamin B2 and 34.8 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.8 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Navel Oranges as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Corn, Sweet, Yellow, Rinsed With Tap Water:

• 5 ounces of Navel Oranges have 21.5 times more Calcium, 1.3 times more Copper and 1.4 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.7 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus, 163 times more Sodium and 3.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.1 times more Sugars, 13.2 times more Fructose and 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 5 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.3 times more Energy, 28.8 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids provide inadequate amounts of Omega 3 in five ounces.