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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Valencia Oranges	Boiled White Sweet Corn with Salt	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	75% 0.9mg	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	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	98% 1.27mg	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	50% 200μg	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	69% 62mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	63.3% 0.57mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	93% 2.14mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19.7% 728g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 2 times more Vitamin B9 and 7.8 times more Vitamin C than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 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.
• Both Raw Valencia Oranges and Boiled and Drained White Sweet Corn with Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Valencia Oranges as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Valencia Oranges have 20 times more Calcium than Boiled and Drained White Sweet Corn with Salt.
• While Boiled and Drained White Sweet Corn with Salt contains 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, more Sodium and 9 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained White Sweet Corn with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained White Sweet Corn with Salt contains 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 Raw Valencia Oranges and Boiled and Drained White Sweet Corn with Salt have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.