Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Valencia Oranges	Recommended Dietary Allowance
Energy	8.76% 254kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	36.3% 47g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.93% 0.67g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	26% 9.92g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	28.8% 115μg	38.7% 155μg	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	7.5% 6.75mg	214% 192mg	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	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

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	16.3% 0.15mg	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	11% 0.87mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	3.97% 0.091mg	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	23.2% 163mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	43% 647mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Valencia Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.8 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 28.5 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Valencia Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.4 times more Iron, 2.4 times more Manganese, 2.4 times more Phosphorus, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium and 1.5 times more Potassium than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Valencia Oranges have similar amounts of Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.3 times more Energy, 4.8 times more Fat, 1.3 times more Omega 3, 15 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Valencia Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.