Comparing Nutrients in 7 ounces Navel Oranges VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Navel Oranges	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.64% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	22% 28.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12% 8.8g	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	6.16% 4.47g	0.49% 0.36g	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	% 3.9g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 7.74g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	17% 67.5μg	19.3% 77.4μg	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	130% 117mg	3.97% 3.57mg	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% 0.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.28% 0.065mg	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	3.22% 0.26mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	5.8% 0.13mg	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	6.52% 45.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 32.8 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 7 ounces of Navel Oranges have 14.3 times more Calcium and 1.3 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 2.1 times more Iron, 2.3 times more Manganese, 2 times more Phosphorus, 205 times more Sodium and 4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Sugars and 12.5 times more Fructose than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 7 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.4 times more Energy, 21 times more Omega 6 and 2.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Whole Kernel, Drained Solids offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3 in seven ounces.