Comparing Nutrients in 7 ounces Navel Oranges VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Navel Oranges	White Sweet Corn	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	29% 37.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	8.8% 6.4g	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	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	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Sweet Corn	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.4% 0.11mg	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	23% 91μg	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	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% 0.3mg	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

	Navel Oranges	White 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	3.22% 0.26mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	15.8% 536mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Sweet Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs White Sweet Corn:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B6 and 8.7 times more Vitamin C than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 2.9 times more Vitamin B1, 4 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and White Sweet Corn provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Navel Oranges as well as Raw White 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 Navel Oranges vs White Sweet Corn:

• 7 ounces of Navel Oranges have 21.5 times more Calcium than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.4 times more Copper, 4 times more Iron, 3.4 times more Magnesium, 5.6 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 5.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Sweet Corn contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw White Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.6 times more Sugars than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.8 times more Energy, 23.6 times more Omega 6, 1.5 times more Carbohydrate and 3.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and White Sweet Corn offer comparable quantities of 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 Raw White Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Navel Oranges VS White Sweet Corn

What are the health benefits of Navel Oranges compared to White Sweet Corn?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, support heart health, and improve skin health. White sweet corn is rich in fiber, vitamins, and minerals, providing benefits such as improved digestion, reduced risk of chronic diseases, and better eye health. Both are nutritious options, but oranges offer more vitamin C and antioxidants, while white sweet corn provides more fiber and minerals.

Can I lose weight easier by eating more Navel Oranges or White Sweet Corn?

Both navel oranges and white sweet corn can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in fiber compared to white sweet corn, making them a slightly better option for weight loss. Incorporating a variety of fruits and vegetables, along with other whole plant foods, into your diet is key for successful and sustainable weight loss.

Should I eat more Navel Oranges or more White Sweet Corn to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Both navel oranges and white sweet corn are nutritious foods, but for muscle gain, you may want to prioritize protein-rich plant foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating these foods into your diet along with regular strength training can help support muscle growth.

What is the environmental impact of producing Navel Oranges compared to White Sweet Corn?

Both navel oranges and white sweet corn have environmental impacts associated with their production. Oranges require significant amounts of water and land for cultivation, as well as transportation for distribution. On the other hand, white sweet corn also requires water and land for cultivation, but may have a lower environmental impact compared to oranges due to its shorter growing season and potentially lower transportation distances if grown locally. Overall, choosing locally grown and organic options for both navel oranges and white sweet corn can help reduce their environmental impact.