Comparing Nutrients in 5 ounces Oranges VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	12.2% 8.87g	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	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	10% 0.13mg	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	10.6% 42.5μg	15% 59.5μg	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	83.8% 75.4mg	10.7% 9.64mg	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	1.7% 0.26mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	8.5% 0.077mg	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	1.77% 0.14mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	10% 0.23mg	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	2.83% 20mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.32% 123g	2.9% 108g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.2 times more Vitamin A, 7.8 times more Vitamin C and 2.6 times more Vitamin E than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Yellow Sweet Corn:

• Raw Oranges have 20 times more Calcium than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 5.2 times more Iron, 3.7 times more Magnesium, 6.5 times more Manganese, 6.4 times more Phosphorus, 1.5 times more Potassium, more Sodium and 6.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Yellow Sweet Corn have similar amounts of Copper, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.5 times more Sugars than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.8 times more Energy, 11.3 times more Fat, 21.7 times more Saturated Fat, 26.2 times more Omega 6, 1.6 times more Carbohydrate and 3.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Yellow Sweet Corn have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.