Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Navel Oranges	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	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	20% 26g	19% 25g	130g per day for Men 19-50 years
Sugars	11.2% 8.16g	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	0.47% 0.34g	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	% 0.52g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 7.16g	% 8.5g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	14.4% 57.5μg	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	3.75% 3.37mg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Navel Oranges	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	8.6% 0.077mg	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	5.46% 0.44mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	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	11.6% 81.4mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.6% 323mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Navel Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.8 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 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, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Navel Oranges have similar amounts of Vitamin B9 per 7 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Navel Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 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.
• While Raw Navel Oranges contain 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, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Navel Oranges have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.3 times more Energy, 9.5 times more Fat, 2.2 times more Omega 3, 28.8 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 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, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Navel Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.