Comparing Nutrients in 500 calories Valencia Oranges VS White Sweet Corn

Weight per 500 calories

• Valencia Oranges: 1020g
• White Sweet Corn: 581g

Raw White Sweet Corn has 1.8 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	26% 18.7g	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	67% 25.5g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	88.4% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	24.6% 0.32mg	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	99% 398μg	67% 267μg	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	550% 495mg	44% 39.5mg	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	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Calcium	41% 408mg	1.16% 11.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	35% 0.31mg	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	11.5% 0.92mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	51.2% 215mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	40.7% 0.94mg	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	24.8% 173mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	NA	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.8% 87.2mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	24% 881g	12% 442g	3700g per day for Men 19-50 years

Valencia Oranges VS White Sweet Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or White Sweet Corn?

Lets compare vitamin content per 500 calories of Valencia Oranges vs White Sweet Corn:

• 500 calories of Valencia Oranges have more Vitamin A, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 12.5 times more Vitamin C than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 1.3 times more Vitamin B1, 3.5 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of White Sweet Corn have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Raw White Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs White Sweet Corn:

• 500 calories of Valencia Oranges have 35.1 times more Calcium, 1.2 times more Copper and 2 times more Water than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 3.3 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 3 times more Phosphorus and 4.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn contain similar levels of Potassium per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of White Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.8 times more Omega 3 and 1.6 times more Fiber than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 7 times more Omega 6 and 1.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of White Sweet Corn provide inadequate amounts of Omega 3