Comparing Nutrients in 7 ounces Florida Oranges VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Florida Oranges	White Sweet Corn	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	29% 37.7g	130g per day for Men 19-50 years
Sugars	25% 18g	8.8% 6.4g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	8.4% 0.11mg	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	8.43% 33.7μg	23% 91μg	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	99% 89.3mg	15% 13.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	White Sweet Corn	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12% 0.11mg	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	2.23% 0.18mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	14% 0.32mg	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	3.4% 24mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	15.8% 536mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS White Sweet Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs White Sweet Corn:

• 7 ounces of Florida Oranges have 6.6 times more Vitamin C than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and White Sweet Corn provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Florida Oranges as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs White Sweet Corn:

• 7 ounces of Florida Oranges have 21.5 times more Calcium than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.4 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 6.7 times more Manganese, 7.4 times more Phosphorus, 1.6 times more Potassium and 5.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and White Sweet Corn contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw White Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.8 times more Sugars than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.9 times more Energy, 17.5 times more Omega 6, 1.6 times more Carbohydrate and 4.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and White Sweet Corn offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Florida Oranges VS White Sweet Corn

What are the health benefits of Florida Oranges compared to White Sweet Corn?

Florida oranges are a great source of vitamin C, which supports the immune system and skin health. They also contain fiber, potassium, and antioxidants that can help reduce inflammation and improve heart health. White sweet corn, on the other hand, is a good source of fiber, vitamins, and minerals such as folate and magnesium. It can support digestive health, reduce the risk of chronic diseases, and provide energy. Both Florida oranges and white sweet corn are nutritious options that can be included in a balanced vegan diet to promote overall health and well-being.

Can I lose weight easier by eating more Florida Oranges or White Sweet Corn?

Both Florida Oranges and White Sweet Corn can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on overall balanced nutrition, portion control, and incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet for successful weight loss.

Should I eat more Florida Oranges or more White Sweet Corn to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida Oranges and White Sweet Corn are nutritious options, but for muscle building, you may want to focus on plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of these protein-rich foods into your diet along with a balanced intake of fruits and vegetables will support muscle growth and overall health.

What is the environmental impact of producing Florida Oranges compared to White Sweet Corn?

Producing Florida Oranges generally has a higher environmental impact compared to White Sweet Corn. Oranges require more water, land, and resources to grow, and their production can contribute to deforestation and pesticide use. On the other hand, White Sweet Corn is a relatively less resource-intensive crop with a lower environmental footprint. Choosing locally grown, organic options for both can help reduce their environmental impact.