Comparing Nutrients in 1 pound Valencia Oranges VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Valencia Oranges	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	7.66% 222kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	6.14% 1.04g	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% 88g	130g per day for Men 19-50 years
Sugars	NA	35% 25.4g	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	NA	1.44% 1.04g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 22.3g	g per day for Men 19-50 years
Fiber	30% 11.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	19% 0.25mg	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	55.6% 222μg	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	41% 36.7mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	18% 181mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	24% 0.22mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	13.2% 0.3mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	25% 844mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.4% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 1 pound of Valencia Oranges has 2.1 times more Vitamin B1 and 6 times more Vitamin C than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 1 lb of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contains 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 1 pound of Valencia Oranges has 8 times more Calcium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 1 lb of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contains 1.3 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 3.8 times more Phosphorus and 7.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain similar levels of Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 1 lb of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contains 1.6 times more Energy, 1.6 times more Carbohydrate and 2.3 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 3 and Omega 6 in one pound.