Comparing Nutrients in 1 kilogram Boiled White Sweet Corn VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Energy	33.4% 970kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.86g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	91% 119g	130g per day for Men 19-50 years
Sugars	107% 77.3g	NA	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	14% 10g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 60.2g	NA	g per day for Men 19-50 years
Fiber	71% 27g	65.8% 25g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	48.5% 0.63mg	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	50% 200μg	98% 390μg	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	69% 62mg	539% 485mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	41% 0.37mg	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	68.8% 5.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	10% 0.23mg	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	131% 920mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	19.7% 728g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled White Sweet Corn vs Valencia Oranges:

• Boiled and Drained White Sweet Corn has 1.3 times more Vitamin B2, 6.1 times more Vitamin B3, 3 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2 times more Vitamin B9 and 7.8 times more Vitamin C than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained White Sweet Corn as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled White Sweet Corn vs Valencia Oranges:

• Boiled and Drained White Sweet Corn has 1.5 times more Copper, 6.1 times more Iron, 3.1 times more Magnesium, 9.3 times more Manganese, 5.4 times more Phosphorus, 1.4 times more Potassium and 9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained White Sweet Corn has 2 times more Energy, 4.7 times more Fat, 13.3 times more Omega 6, 1.8 times more Carbohydrate and 3.2 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained White Sweet Corn and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Boiled and Drained White Sweet Corn as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.