Comparing Nutrients in 14 ounces Oranges VS Boiled White Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	Oranges	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	66.3% 86g	130g per day for Men 19-50 years
Sugars	51% 37g	42.3% 30.7g	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	5.6% 4.05g	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	% 2.78g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	25% 9.53g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	59.5% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	38.8% 0.5mg	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	29.8% 119μg	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	235% 211mg	27.3% 24.6mg	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	4.76% 0.71mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	25% 0.23mg	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	4.96% 0.4mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	37% 0.85mg	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	7.94% 55.6mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.8% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Boiled White Sweet Corn with Salt:

• Raw Oranges have more Vitamin A, 1.5 times more Vitamin B9, 8.6 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.3 times more Vitamin B2, 5.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Oranges as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Boiled White Sweet Corn with Salt:

• Raw Oranges have 20 times more Calcium than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 1.3 times more Copper, 5.5 times more Iron, 3.1 times more Magnesium, 8.6 times more Manganese, 6.6 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, more Sodium and 7.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained White Sweet Corn with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.2 times more Sugars than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 2.1 times more Energy, 11.8 times more Fat, 2.6 times more Omega 3, 32.6 times more Omega 6, 1.8 times more Carbohydrate and 3.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained White Sweet Corn with Salt have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.