Comparing Nutrients in 7 ounces Frozen sweet white Corn kernels VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen sweet white Corn kernels	Navel Oranges	Recommended Dietary Allowance
Energy	6.02% 175kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	19% 25g	130g per day for Men 19-50 years
Sugars	25% 18g	23.3% 17g	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	0.55% 0.4g	6.16% 4.47g	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	% 0.69g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 17g	% 8.5g	g per day for Men 19-50 years
Fiber	15% 5.75g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	10.7% 6g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12% 0.16mg	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	18% 71.4μg	17% 67.5μg	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	14% 12.5mg	130% 117mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Navel Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	10% 0.81mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	2.5% 0.058mg	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	20% 139mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.02% 149g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen sweet white Corn kernels vs Navel Oranges:

• Frozen sweet white Corn kernels have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 9.4 times more Vitamin C than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Frozen sweet white Corn kernels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Frozen sweet white Corn kernels vs Navel Oranges:

• Frozen sweet white Corn kernels have 3.2 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, more Selenium and 4.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.8 times more Calcium than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Navel Oranges have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen sweet white Corn kernels have 1.8 times more Energy, 14.3 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 3.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 11.3 times more Fructose than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Raw Navel Oranges have similar amounts of Sugars per 7 oz.
• Both Frozen sweet white Corn kernels as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.