Comparing Nutrients in 14 ounces Valencia Oranges VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Valencia Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	6.7% 194kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.86% 0.6g	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	10.5% 1.8g	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	79% 103g	130g per day for Men 19-50 years
Sugars	NA	18.4% 13.3g	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	1.42% 1.03g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	36.6% 0.48mg	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	37.7% 151μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	16% 159mg	2% 20mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	22.3% 0.51mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.34% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.3 times more Vitamin B2, 7.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Vitamin A, Vitamin B1 and Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• Raw Valencia Oranges have 8 times more Calcium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While Microwaved Yellow Corn, Whole Kernel, Frozen contains 1.5 times more Copper, 4.3 times more Iron, 2.5 times more Magnesium, 5.6 times more Manganese, 5.6 times more Phosphorus, 1.5 times more Potassium and 8.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Microwaved Yellow Corn, Whole Kernel, Frozen contains 2.3 times more Energy, 4.7 times more Fat, 10.2 times more Omega 6, 2.2 times more Carbohydrate and 3.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Microwaved Yellow Corn, Whole Kernel, Frozen have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.