Comparing Nutrients in 5 ounces Oranges with Peel VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.34g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	112% 101mg	10% 9.07mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.9% 302mg	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	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Oranges with Peel have 1.2 times more Vitamin B1 and 11.1 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 1.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 5 ounces of Oranges with Peel have 17.5 times more Calcium, 1.6 times more Copper and 1.9 times more Iron than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.3 times more Magnesium, 3.2 times more Phosphorus and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.1 times more Fiber than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 5 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.4 times more Energy, 8.1 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3 in five ounces.