Comparing Nutrients in 7 ounces Florida Oranges VS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Florida Oranges	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.16% 0.71g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	25% 18g	10.3% 7.5g	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	1.53% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Corn, sweet, yellow, frozen, kernels on cob, unprepared	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	16.5% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	27.3% 0.36mg	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	20% 79.4μg	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	16% 14.3mg	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	2.4% 0.36mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.2% 0.1mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	13.6% 0.31mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Corn, sweet, yellow, frozen, kernels on cob, unprepared per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 7 ounces of Florida Oranges have 6.3 times more Vitamin C than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 2.2 times more Vitamin B2, 4.2 times more Vitamin B3, 3.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Corn, sweet, yellow, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Florida Oranges as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared 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 Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 7 ounces of Florida Oranges have 10.8 times more Calcium and 1.2 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 1.3 times more Copper, 7.6 times more Iron, 3.2 times more Magnesium, 6.6 times more Manganese, 7.3 times more Phosphorus, 1.7 times more Potassium and 8.8 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.4 times more Sugars than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 2.1 times more Energy, 11.5 times more Omega 6, 2 times more Carbohydrate and 4.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Corn, sweet, yellow, frozen, kernels on cob, unprepared 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 Corn, sweet, yellow, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in seven ounces.