Comparing Nutrients in 7 ounces Boiled Frozen sweet yellow Corn kernels VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Florida Oranges	Recommended Dietary Allowance
Energy	5.54% 161kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	25% 18g	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	1.26% 0.91g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	7.8% 0.1mg	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	17.4% 69.5μg	8.43% 33.7μg	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	7.7% 6.95mg	99% 89.3mg	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	0.93% 0.14mg	2.4% 0.36mg	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

	Boiled Frozen sweet yellow Corn kernels	Florida Oranges	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	11.7% 0.93mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	2.07% 0.048mg	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	22.4% 157mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.13% 153g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen sweet yellow Corn kernels VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Frozen sweet yellow Corn kernels versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Frozen sweet yellow Corn kernels vs Florida Oranges:

• 7 ounces of Boiled Frozen sweet yellow Corn kernels have 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.3 times more Vitamin B1, 1.7 times more Vitamin B5 and 12.9 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Frozen sweet yellow Corn kernels vs Florida Oranges:

• 7 ounces of Boiled Frozen sweet yellow Corn kernels have 1.2 times more Copper, 5.2 times more Iron, 2.8 times more Magnesium, 6.5 times more Manganese, 6.6 times more Phosphorus, 1.4 times more Potassium and 7.9 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 14.3 times more Calcium than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Frozen sweet yellow Corn kernels have 1.8 times more Energy, 1.7 times more Carbohydrate and 3.6 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3 times more Sugars than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Florida Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.