Comparing Nutrients in 14 ounces Navel Oranges VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Navel Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	57% 74.2g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 13.6g	g per day for Men 19-50 years
Sucrose	% 17g	% 3.53g	g per day for Men 19-50 years
Fiber	23% 8.73g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	17% 171mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.16% 302g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.3 times more Vitamin A, 8.7 times more Vitamin C and 2.1 times more Vitamin E than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.3 times more Vitamin B1, 4.2 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Navel Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Raw Navel Oranges have 21.5 times more Calcium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Copper, 4 times more Iron, 3.4 times more Magnesium, 5.6 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, more Selenium, 15 times more Sodium and 5.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Yellow Sweet Corn have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 1.4 times more Sugars than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.8 times more Energy, 9 times more Fat, 19.1 times more Saturated Fat, 20.5 times more Omega 6, 1.5 times more Carbohydrate and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Yellow Sweet Corn have similar amounts of Fructose and Fiber per 14 oz.
• Both Raw Navel Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.