Comparing Nutrients in 1 pound Oranges VS Boiled White Sweet Corn

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Oranges have 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.
• While Boiled and Drained White Sweet Corn contains 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.
• Both Raw Oranges and Boiled and Drained White Sweet Corn have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Oranges as well as Boiled and Drained White Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Raw Oranges have 20 times more Calcium than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 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.
• Both Raw Oranges and Boiled and Drained White Sweet Corn have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.2 times more Sugars than Boiled and Drained White Sweet Corn.
• While Boiled and Drained White Sweet Corn contains 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 Raw Oranges and Boiled and Drained White Sweet Corn have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Boiled and Drained White Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.