Comparing Nutrients in 7 ounces Canned Yellow Sweet Corn with Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Sweet Corn with Liquids	11%	10%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Yellow Sweet Corn with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	4.17% 121kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.24g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Sweet Corn with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	14% 0.18mg	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	19% 75.4μg	15% 59.5μg	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	5.73% 5.16mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	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

	Canned Yellow Sweet Corn with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.89% 35.7μg	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	8.93% 0.71mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	NA	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	13% 91mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.43% 164g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Sweet Corn with Liquids VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Yellow Sweet Corn with Liquids versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Yellow Sweet Corn with Liquids vs Oranges with Peel :

• 7 ounces of Canned Yellow Sweet Corn with Liquids have 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B6 and 27.3 times more Vitamin C than Canned Yellow Sweet Corn Solids and Liquids.
• 7 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Yellow Sweet Corn with Liquids vs Oranges with Peel :

• 7 ounces of Canned Yellow Sweet Corn with Liquids have 2.1 times more Phosphorus and 3.5 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 17.5 times more Calcium, 2 times more Copper, 2.2 times more Iron and 1.4 times more Potassium than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Yellow Sweet Corn with Liquids have 1.5 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.6 times more Fiber than Canned Yellow Sweet Corn Solids and Liquids.
• Both Canned Yellow Sweet Corn with Liquids and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Canned Yellow Sweet Corn Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.