Comparing Nutrients in 7 ounces Oranges VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Oranges	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	3.2% 93kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	27.7% 36g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	3.33% 1.87g	8.26% 4.62g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	15% 0.19mg	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	15% 59.5μg	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	117% 106mg	19.4% 17.5mg	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	2.4% 0.36mg	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

	Oranges	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	13.2% 0.12mg	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	2.5% 0.2mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	3.7% 0.085mg	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	3.97% 27.8mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.16% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Canned Corn With Red And Green Peppers with Liquids:

• Raw Oranges have 4 times more Vitamin B1 and 6 times more Vitamin C than Canned Corn With Red And Green Peppers Solids and Liquids.
• While Canned Corn With Red And Green Peppers Solids and Liquids contain 2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Canned Corn With Red And Green Peppers Solids and Liquids have similar amounts of Vitamin A and Vitamin B9 per 7 oz.
• Both Raw Oranges as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Canned Corn With Red And Green Peppers with Liquids:

• Raw Oranges have 8 times more Calcium than Canned Corn With Red And Green Peppers Solids and Liquids.
• While Canned Corn With Red And Green Peppers Solids and Liquids contain 1.3 times more Copper, 7.9 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 4.4 times more Phosphorus, more Sodium and 5.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Corn With Red And Green Peppers Solids and Liquids have similar amounts of Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Corn With Red And Green Peppers Solids and Liquids contain 1.6 times more Energy, 14.1 times more Omega 6, 1.5 times more Carbohydrate and 2.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.