Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Valencia Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	17% 490kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	143% 186g	130g per day for Men 19-50 years
Sugars	NA	84% 61g	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	65.8% 25g	31.6% 12g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	113% 450μg	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	539% 485mg	51% 46mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	40% 400mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7% 280μg	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	11.3% 0.9mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	29.6% 0.68mg	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	24.3% 170mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	21% 782g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Raw Valencia Oranges have more Vitamin A, 3.5 times more Vitamin B1, 1.4 times more Vitamin B5 and 10.5 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• Raw Valencia Oranges have 10 times more Calcium, 1.7 times more Copper and 1.5 times more Potassium than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 3.4 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 2.4 times more Phosphorus, more Sodium and 9.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Corn, Sweet, White, Cream Style, Regular Pack have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2.7 times more Omega 3 and 2.1 times more Fiber than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.5 times more Energy, 4.4 times more Omega 6, 1.6 times more Carbohydrate and 1.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.