Comparing Nutrients in 7 ounces Navel Oranges VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Navel Oranges	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.22% 0.39g	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	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	32% 41.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 5.44g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	21.2% 0.28mg	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	11.4% 45.6μg	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	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

	Navel Oranges	Boiled Yellow Sweet Corn with Salt	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	11% 0.097mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	14.4% 0.33mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Yellow Sweet Corn with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Yellow Sweet Corn with Salt:

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B9 and 10.7 times more Vitamin C than Boiled Yellow Sweet Corn with Salt.
• While 7 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 1.4 times more Vitamin B1, 4 times more Vitamin B3, 3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Yellow Sweet Corn with Salt provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Navel Oranges as well as Boiled and Drained Yellow Sweet Corn with Salt 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 Boiled Yellow Sweet Corn with Salt:

• 7 ounces of Navel Oranges have 14.3 times more Calcium than Boiled Yellow Sweet Corn with Salt.
• While 7 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 1.3 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 5.8 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 253 times more Sodium and 7.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled and Drained Yellow Sweet Corn with Salt 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 2.8 times more Fructose than Boiled Yellow Sweet Corn with Salt.
• While 7 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 2 times more Energy, 25.5 times more Omega 6, 1.7 times more Carbohydrate and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Yellow Sweet Corn with Salt 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 Boiled and Drained Yellow Sweet Corn with Salt provide inadequate amounts of Omega 3 in seven ounces.