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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%

Macro Nutrients

	Florida Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	7.73% 1.3g	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	20% 26g	130g per day for Men 19-50 years
Sugars	25% 18g	11.2% 8.16g	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	0.47% 0.34g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 7.16g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	NA	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	14.4% 57.5μg	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	99% 89.3mg	3.75% 3.37mg	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

	Florida Oranges	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	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	6.84% 0.062mg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	4.83% 0.11mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.44% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Corn, Sweet, Yellow, Rinsed With Tap Water per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Florida Oranges have 6.7 times more Vitamin B1, 2.7 times more Vitamin B2 and 26.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 21.5 times more Calcium, 1.3 times more Copper and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 2.4 times more Iron, 2.3 times more Manganese, 3.4 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.2 times more Sugars and 1.4 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water.
• While 7 oz of Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids contain 1.4 times more Energy, 21.4 times more Omega 6 and 3.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Corn, Sweet, Yellow, Rinsed With Tap Water offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids provide inadequate amounts of Omega 3 in seven ounces.