Comparing Nutrients in 7 ounces Florida Oranges VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Florida Oranges	Yellow 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	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	25% 18g	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	10.4% 3.97g	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	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	14% 0.18mg	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	21% 83.3μg	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	Yellow 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	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.08% 151g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Florida Oranges have 6.6 times more Vitamin C than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Yellow 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 Yellow Sweet Corn:

• 7 ounces of Florida Oranges have 21.5 times more Calcium than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.4 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 6.8 times more Manganese, 7.4 times more Phosphorus, 1.6 times more Potassium and 5.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Yellow 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 Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.5 times more Sugars than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.9 times more Energy, 15.2 times more Omega 6, 1.6 times more Carbohydrate and 4.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Yellow 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 Yellow Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Yellow Sweet Corn

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, antioxidants, and potassium. Yellow sweet corn is rich in fiber, vitamins A and C, and antioxidants. Both foods offer health benefits, but oranges are higher in vitamin C while sweet corn is higher in vitamin A. Incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both Florida Oranges and Yellow Sweet Corn can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, for weight loss, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both Florida Oranges and Yellow Sweet Corn into your meals can help you feel full and satisfied while providing essential nutrients for overall health. Remember to also consider portion sizes and overall caloric intake to support your weight loss goals.

Should I eat more Florida Oranges or more Yellow 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 protein sources. Both Florida Oranges and Yellow Sweet Corn are not high in protein, but Yellow Sweet Corn contains slightly more protein than Florida Oranges. However, for muscle gain, it would be more beneficial to focus on protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds. Incorporating these foods into your diet along with a balanced intake of carbohydrates and healthy fats will support muscle growth and recovery.

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

Both Florida Oranges and Yellow Sweet Corn have environmental impacts associated with their production. Oranges require a significant amount of water for irrigation and can contribute to water scarcity in some regions. Additionally, the use of pesticides and fertilizers in orange groves can lead to water pollution and harm to local ecosystems. On the other hand, Yellow Sweet Corn production also requires water for irrigation and can contribute to soil erosion if not managed properly. Corn cultivation often involves the use of synthetic fertilizers and pesticides, which can have negative impacts on soil health and water quality. In general, both crops have environmental impacts, but choosing organic and locally sourced options can help reduce the overall environmental footprint of these foods.