Comparing Nutrients in 7 ounces Oranges with Peel VS Corn, sweet, white, frozen, kernels on cob, unprepared

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Corn, sweet, white, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Oranges with Peel	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27.3% 0.36mg	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	15% 59.5μg	20% 79.4μg	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	157% 141mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Corn, sweet, white, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	14% 139mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11.2% 0.1mg	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	20% 1.6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	13.6% 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	6.24% 43.7mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Corn, sweet, white, frozen, kernels on cob, unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Oranges with Peel have 9.9 times more Vitamin C than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, white, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Corn, sweet, white, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Corn, sweet, white, frozen, kernels on cob, unprepared:

• 7 ounces of Oranges with Peel have 17.5 times more Calcium than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 2.3 times more Magnesium, 4 times more Phosphorus, 1.5 times more Potassium and 6.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Corn, sweet, white, frozen, kernels on cob, unprepared contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Corn, sweet, white, frozen, kernels on cob, unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.6 times more Fiber than Corn, sweet, white, frozen, kernels on cob, unprepared.
• While 7 oz of Corn, sweet, white, frozen, kernels on cob, unprepared contain 1.6 times more Energy, 8.1 times more Omega 6, 1.5 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Corn, sweet, white, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in seven ounces.