Comparing Nutrients in 1 pound Valencia Oranges VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Valencia Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	7.66% 222kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	12.6% 2.14g	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	65.2% 85g	130g per day for Men 19-50 years
Sugars	NA	39% 28.4g	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	12% 8.8g	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	% 15.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.04g	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	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	32.4% 0.42mg	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	47.6% 191μg	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	34.3% 31mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	18% 181mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	27.2% 0.24mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	32% 0.74mg	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	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.54% 68mg	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	9.32% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Yellow Sweet Corn:

• Raw Valencia Oranges have 1.3 times more Vitamin A and 7.1 times more Vitamin C than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yellow Sweet Corn have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Valencia Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Yellow Sweet Corn:

• Raw Valencia Oranges have 20 times more Calcium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.5 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 7.1 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 7.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yellow Sweet Corn have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.3 times more Fiber than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.8 times more Energy, 4.5 times more Fat, 9.3 times more Saturated Fat, 10.7 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yellow Sweet Corn have similar amounts of Omega 3 per 1 lb.
• Both Raw Valencia Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.