Comparing Nutrients in 5 ounces White Sweet Corn VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Energy	4.2% 122kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	13% 17g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	NA	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	10% 3.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	6.87% 0.089mg	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	16.3% 65.2μg	14% 55.3μg	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	10.7% 9.64mg	76.4% 68.7mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Sweet Corn	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	5.83% 0.052mg	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	9.2% 0.74mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	1.4% 0.033mg	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	18% 126mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Sweet Corn vs Valencia Oranges:

• Raw White Sweet Corn has 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B3 and 3 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 7.1 times more Vitamin C than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Raw Valencia Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw White Sweet Corn as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Sweet Corn vs Valencia Oranges:

• Raw White Sweet Corn has 1.5 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 7 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, more Sodium and 7.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium than Raw White Sweet Corn.
• Both Raw White Sweet Corn and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw White Sweet Corn has 1.8 times more Energy, 3.9 times more Fat, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• Both Raw White Sweet Corn and Raw Valencia Oranges have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Raw White Sweet Corn as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.