Comparing Nutrients in 14 ounces Valencia Oranges VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Valencia Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	11% 1.87g	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% 74.2g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	26% 9.92g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	16% 159mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	24% 0.21mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	28% 0.65mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Yellow Sweet Corn:

• Raw Valencia Oranges have 1.3 times more Vitamin A and 7.1 times more Vitamin C than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yellow Sweet Corn have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Yellow Sweet Corn:

• Raw Valencia Oranges have 20 times more Calcium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.5 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 7.1 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 7.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yellow Sweet Corn have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.3 times more Fiber than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.8 times more Energy, 4.5 times more Fat, 9.3 times more Saturated Fat, 10.7 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yellow Sweet Corn have similar amounts of Omega 3 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.