Comparing Nutrients in 1 kilogram White Sweet Corn VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Energy	29.7% 860kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	146% 190g	91% 119g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71% 27g	65.8% 25g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	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	167% 2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	115% 460μg	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	75.6% 68mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	127% 890mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	20.5% 760g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw White Sweet Corn has 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B3 and 3 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 7.1 times more Vitamin C than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Raw Valencia Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw 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 White Sweet Corn vs Valencia Oranges:

• Raw White Sweet Corn has 1.5 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 7 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 7.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw White Sweet Corn has 1.8 times more Energy, 3.9 times more Fat, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• Both Raw White Sweet Corn and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Raw White Sweet Corn as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.