Comparing Nutrients in 100 grams Boiled White Sweet Corn VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled White Sweet Corn	Oranges with Peel	Recommended Dietary Allowance
Energy	3.34% 97kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.45% 0.59g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	12% 15.5g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	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	1.4% 1.02g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.96% 3.34g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	7.15% 0.093mg	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	5% 20μg	7.5% 30μg	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	6.9% 6.2mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.2% 2mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	6.33% 0.057mg	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	6.88% 0.55mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	NA	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	13% 92mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Sweet Corn VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Boiled White Sweet Corn versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled White Sweet Corn vs Oranges with Peel :

• 100 grams of Boiled White Sweet Corn have 3.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.5 times more Vitamin B9 and 11.5 times more Vitamin C than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Boiled and Drained White Sweet Corn as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled White Sweet Corn vs Oranges with Peel :

• 100 grams of Boiled White Sweet Corn have 2.2 times more Magnesium, 4.2 times more Phosphorus, 1.3 times more Potassium and 4.9 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 35 times more Calcium and 1.5 times more Iron than Boiled and Drained White Sweet Corn.
• Both Boiled White Sweet Corn and Oranges with Peel contain similar levels of Copper per 100 grams.
• 100 grams of Boiled White Sweet Corn lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained White Sweet Corn as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled White Sweet Corn have 1.5 times more Energy, 13.3 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Protein than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.7 times more Fiber than Boiled and Drained White Sweet Corn.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 6
• Both Boiled and Drained White Sweet Corn as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 grams.