Comparing Nutrients in 7 ounces Navel Oranges VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Navel Oranges	Yellow 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	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	28.5% 37g	130g per day for Men 19-50 years
Sugars	23.3% 17g	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.77g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	21% 83.3μg	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	Yellow 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	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.08% 151g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 8.7 times more Vitamin C than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 2.3 times more Vitamin B1, 4.2 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Navel Oranges.
• Both Navel Oranges and Yellow Sweet Corn provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Navel Oranges as well as Raw Yellow 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 Yellow Sweet Corn:

• 7 ounces of Navel Oranges have 21.5 times more Calcium than Yellow Sweet Corn.
• While 7 oz of Raw Yellow 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 5.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Yellow 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 Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Yellow Sweet Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Sugars than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.8 times more Energy, 20.5 times more Omega 6, 1.5 times more Carbohydrate and 3.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Yellow Sweet Corn offer comparable quantities of Fructose and 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 Yellow Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Yellow Sweet Corn

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Yellow sweet corn is rich in fiber, vitamins, and minerals, providing benefits for heart health, digestion, and energy production. Both are nutritious options, but oranges offer more vitamin C while sweet corn provides more fiber.

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

Both navel oranges and yellow 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 yellow sweet corn, making them a better choice for weight loss. Additionally, navel oranges are a good source of vitamin C and other antioxidants, which can support overall health and weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they are not high in protein. Yellow sweet corn is also not a significant source of protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet.

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

The environmental impact of producing Navel Oranges is generally higher compared to Yellow Sweet Corn due to factors such as water usage, pesticide and fertilizer application, transportation emissions, and land use. Oranges require more water and land to grow, as well as more pesticides and fertilizers compared to corn. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. Choosing locally grown, organic produce can help reduce the environmental impact of both Navel Oranges and Yellow Sweet Corn.