Comparing Nutrients in 7 ounces Navel Oranges VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Navel Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	34% 44.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	9.83% 7.12g	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	1.45% 1.05g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 4.54g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	34% 0.44mg	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	15.4% 61.5μg	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	10.6% 9.53mg	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	1.06% 0.16mg	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 Sweet Corn, Yellow, Frozen, Kernels On Cob	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% 0.091mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	12.3% 0.28mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.7% 498mg	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	0.53% 7.94mg	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	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 7 ounces of Navel Oranges have 12.3 times more Vitamin C than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Navel Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob 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 Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 7 ounces of Navel Oranges have 14.3 times more Calcium than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 4.7 times more Iron, 2.6 times more Magnesium, 4.9 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium and 7.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob contain similar levels of Copper per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.4 times more Sugars and 4.2 times more Fructose than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 7 oz of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.9 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.