Comparing Nutrients in 7 ounces Oranges with Peel VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Oranges with Peel	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	10.4% 3.97g	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	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	15% 13.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	14% 139mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Yellow Sweet Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Yellow Sweet Corn:

• 7 ounces of Oranges with Peel have 10.4 times more Vitamin C than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.6 times more Vitamin B1, 3.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Yellow Sweet Corn provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Yellow Sweet Corn:

• 7 ounces of Oranges with Peel have 35 times more Calcium and 1.5 times more Iron than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 2.6 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium and 4.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Yellow Sweet Corn contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel have 2.3 times more Fiber than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.4 times more Energy, 10.7 times more Omega 6 and 2.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Yellow Sweet Corn offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Yellow Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Yellow Sweet Corn

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Yellow sweet corn is rich in fiber, vitamins, and minerals like folate and vitamin A, which can help with digestion and eye health. Both are nutritious options, but oranges with peel may offer more vitamin C and antioxidants compared to yellow sweet corn.

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

Both oranges with peel and yellow sweet corn can be part of a healthy weight loss diet due to their high fiber content and relatively low calorie density. Oranges with peel are particularly beneficial as they contain more fiber and antioxidants, which can aid in digestion and overall health. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins.

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

Both oranges and yellow sweet corn can be beneficial for muscle gain due to their nutrient content. Oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. Yellow sweet corn is a good source of carbohydrates for energy during workouts and also contains some protein for muscle building. In terms of muscle gain, it is important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both oranges and yellow sweet corn into your diet can help provide a range of nutrients that support muscle growth and overall health. Remember to also include sources of plant-based protein such as legumes, tofu, tempeh, and nuts to support muscle repair and growth.

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

Oranges with peel have a lower environmental impact compared to yellow sweet corn. Oranges require less water, pesticides, and fertilizers to grow, and their production generates fewer greenhouse gas emissions. Additionally, orange trees help prevent soil erosion and provide habitat for wildlife. Choosing oranges over yellow sweet corn can be a more sustainable choice for the environment.