Comparing Nutrients in 14 ounces Valencia Oranges VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Valencia Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	6.7% 194kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	33.3% 24g	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	26% 9.92g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	8.27% 0.099mg	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	6.8% 1.1mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	38.7% 155μg	44.7% 179μg	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	214% 192mg	20.3% 18.3mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.78% 111μg	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	4.47% 0.36mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	11.7% 0.27mg	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	9.64% 67.5mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	69% 1036mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Raw Valencia Oranges have more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B5 and 10.5 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Raw Valencia Oranges have 10 times more Calcium, 1.7 times more Copper and 1.5 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 3.4 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 2.4 times more Phosphorus, more Sodium and 9.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.7 times more Omega 3 and 2.1 times more Fiber than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.5 times more Energy, 4.4 times more Omega 6, 1.6 times more Carbohydrate and 1.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.