Comparing Nutrients in 1 pound Valencia Oranges VS Boiled frozen sweet white Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Valencia Oranges	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	7.66% 222kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	5.26% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	30% 11.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	45% 0.59mg	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	44.2% 177μg	35% 141μg	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	244% 220mg	15.6% 14mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	18% 181mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	18.6% 0.17mg	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	5.1% 0.41mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	25% 0.58mg	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	11% 77mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Boiled frozen sweet white Corn kernels:

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 15.6 times more Vitamin C than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 1.8 times more Vitamin B2, 4.7 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Valencia Oranges as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled frozen sweet white Corn kernels:

• Raw Valencia Oranges have 10 times more Calcium and 1.2 times more Potassium than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 3.9 times more Iron, 1.9 times more Magnesium, 5.5 times more Manganese, 3.4 times more Phosphorus and 6.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled frozen sweet white Corn kernels, drained have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 2.7 times more Omega 3 than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 1.6 times more Energy, 4.5 times more Omega 6, 1.6 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled frozen sweet white Corn kernels, drained have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.