Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	21% 610kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	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	107% 139g	91% 119g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	2.34% 1.7g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 36.5g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	65.8% 25g	38g per day for Men 19-50 years
Protein	35% 19.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	95% 380μg	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	29% 26mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	45% 3.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	65.7% 460mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	130% 1950mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.3% 826g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Valencia Oranges:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 3.2 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A, 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 18.7 times more Vitamin C than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids vs Valencia Oranges:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 4 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 2.7 times more Phosphorus, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10 times more Calcium, 1.3 times more Copper and 1.3 times more Potassium than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have 1.2 times more Energy, 5.2 times more Omega 6 and 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Omega 3 and 1.5 times more Fiber than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids and Raw Valencia Oranges have similar amounts of Carbohydrate per 1 kg.
• Both Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.