Comparing Nutrients in 1 kilogram Valencia Oranges VS White Sweet Corn

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Energy	17% 490kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.7% 1.82g	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	2.6% 0.44g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	44.4% 32.2g	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	71% 27g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	White Sweet Corn	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	152% 7.6mg	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	115% 460μg	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	75.6% 68mg	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	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Calcium	40% 400mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	60% 0.54mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	70% 1.6mg	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	127% 890mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS White Sweet Corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 7.1 times more Vitamin C than White Sweet Corn.
• While 1 kg of Raw White Sweet Corn contains 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.
• Both Valencia Oranges and White Sweet Corn provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 20 times more Calcium than White Sweet Corn.
• While 1 kg of Raw White Sweet Corn contains 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 and 7.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of White Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw White Sweet Corn contains 1.8 times more Energy, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in one kilogram.