Comparing Nutrients in 1 pound Boiled White Sweet Corn VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled White Sweet Corn	Oranges	Recommended Dietary Allowance
Energy	15% 440kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.66g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	41% 53.3g	130g per day for Men 19-50 years
Sugars	48.4% 35g	58.5% 42.4g	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	6.4% 4.63g	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	% 3.18g	NA	g per day for Men 19-50 years
Sucrose	% 27.3g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	28.6% 11g	38g per day for Men 19-50 years
Protein	27% 15g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.2% 7.56mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	21% 0.27mg	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	22.7% 91μg	34% 136μg	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	31.2% 28mg	268% 241mg	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	2.72% 0.41mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Oranges	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	22.7% 0.2mg	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	31% 2.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	4.93% 0.11mg	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	59.6% 417mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.93% 330g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled White Sweet Corn vs Oranges:

• Boiled and Drained White Sweet Corn has 1.3 times more Vitamin B2, 5.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B9, 8.6 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Boiled White Sweet Corn vs Oranges:

• Boiled and Drained White Sweet Corn has 1.3 times more Copper, 5.5 times more Iron, 3.1 times more Magnesium, 8.6 times more Manganese, 6.6 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 7.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20 times more Calcium than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained White Sweet Corn has 2.1 times more Energy, 11.8 times more Fat, 2.6 times more Omega 3, 32.6 times more Omega 6, 1.8 times more Carbohydrate and 3.6 times more Protein than Raw Oranges.
• Both Boiled and Drained White Sweet Corn and Raw Oranges have similar amounts of Sugars and Fiber per 1 lb.
• Both Boiled and Drained White Sweet Corn as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.