Comparing Nutrients in 7 ounces Navel Oranges VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Navel Oranges	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	8.4% 6.1g	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	1.26% 0.91g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 3.9g	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	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15% 0.2mg	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	17.4% 69.5μg	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	7.7% 6.95mg	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	Boiled Frozen sweet yellow Corn kernels	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	10.6% 0.095mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13.4% 0.31mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.6% 462mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Frozen sweet yellow Corn kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Boiled Frozen sweet yellow Corn kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Frozen sweet yellow Corn kernels:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 1.7 times more Vitamin B5 and 16.9 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels.
• While 7 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 3.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Raw Navel Oranges as well as Boiled Frozen sweet yellow Corn kernels, drained 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 Frozen sweet yellow Corn kernels:

• 7 ounces of Navel Oranges have 14.3 times more Calcium than Boiled Frozen sweet yellow Corn kernels.
• While 7 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 3.6 times more Iron, 2.5 times more Magnesium, 5.3 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium and 7.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Frozen sweet yellow Corn kernels contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.8 times more Sugars and 4.9 times more Fructose than Boiled Frozen sweet yellow Corn kernels.
• While 7 oz of Boiled Frozen sweet yellow Corn kernels, drained contain 1.7 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.