Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Corn, Sweet, White, Vacuum Pack, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Valencia Oranges	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	17% 490kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	150% 194g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	42.3% 0.55mg	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	123% 490μg	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	90% 81mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Corn, Sweet, White, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	53.3% 0.48mg	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	11.3% 0.9mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	29% 0.67mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	20.7% 766g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Canned Corn, Sweet, White, Vacuum Pack, No Salt Added:

• Raw Valencia Oranges have more Vitamin A, 2.1 times more Vitamin B1 and 6 times more Vitamin C than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• While Canned Corn, Sweet, White, Vacuum Pack, No Salt Added contains 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, White, Vacuum Pack, No Salt Added 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, Vacuum Pack, No Salt Added:

• Raw Valencia Oranges have 8 times more Calcium than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• While Canned Corn, Sweet, White, Vacuum Pack, No Salt Added contains 1.3 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 3.8 times more Phosphorus and 7.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2.3 times more Omega 3 and 1.3 times more Fiber than Canned Corn, Sweet, White, Vacuum Pack, No Salt Added.
• While Canned Corn, Sweet, White, Vacuum Pack, No Salt Added contains 1.6 times more Energy, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, White, Vacuum Pack, No Salt Added have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.