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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

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