Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%

Macro Nutrients

	Oranges with Peel	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.58g	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	0.45% 0.33g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 3.77g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.87% 0.089mg	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	16% 63.8μg	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	112% 101mg	7.24% 6.52mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	14% 1.13mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	NA	4.2% 0.096mg	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	4.45% 31mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Corn, Sweet, Yellow, Cream Style, Regular Pack per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 5 ounces of Oranges with Peel have 4 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 15.4 times more Vitamin C than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 1.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Oranges with Peel as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Canned Corn, Sweet, Yellow, Cream Style, Regular Pack:

• 5 ounces of Oranges with Peel have 23.3 times more Calcium, 2.1 times more Iron and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 2.3 times more Phosphorus, 130.5 times more Sodium and 4.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 3.8 times more Fiber than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• While 5 oz of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack contain 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Corn, Sweet, Yellow, Cream Style, Regular Pack offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Raw Oranges with Peel as well as Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6 in five ounces.