Comparing Nutrients in 5 ounces Valencia Oranges VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Valencia Oranges	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23% 29.7g	130g per day for Men 19-50 years
Sugars	NA	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15% 0.2mg	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	14% 55.3μg	8.15% 32.6μg	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	76.4% 68.7mg	8.66% 7.8mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	7.7% 0.069mg	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	1.6% 0.13mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	10.3% 0.24mg	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	3.44% 24mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.8% 104g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.7 times more Vitamin B9 and 8.8 times more Vitamin C than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin B2, 6.1 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin A and Vitamin B1 per 5 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Valencia Oranges have 13.3 times more Calcium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.3 times more Copper, 5 times more Iron, 2.6 times more Magnesium, 7.3 times more Manganese, 4.5 times more Phosphorus and 10.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Yellow Sweet Corn have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Yellow Sweet Corn contains 2 times more Energy, 5 times more Fat, 13.3 times more Omega 6, 1.8 times more Carbohydrate and 3.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Yellow Sweet Corn have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.