Comparing Nutrients in 7 ounces Navel Oranges VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Navel Oranges	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20.7% 1.04mg	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% 75.4μg	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	12% 11mg	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	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

	Navel Oranges	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	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	12.3% 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	3.22% 0.26mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2.85% 0.065mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids 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, No Salt Added, Solids And Liquids 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, No Salt Added, Solids And Liquids:

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B1, 2.1 times more Vitamin B6 and 10.7 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While 7 oz of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 2.2 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• 7 ounces of Navel Oranges have 10.8 times more Calcium than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While 7 oz of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.4 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus and 4.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids lack sufficient amounts of Manganese and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.1 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While 7 oz of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 1.3 times more Energy and 2.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• 7 ounces of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.