Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Corn With Red And Green Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Corn With Red And Green Peppers with Liquids	11%	6%	83%

Macro Nutrients

	Valencia Oranges	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.67% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	20% 25.8g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	10.6% 0.14mg	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	12% 48μg	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	14% 12.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Corn With Red And Green Peppers with Liquids	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	9.45% 0.085mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	2.65% 0.061mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Corn With Red And Green Peppers with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Canned Corn With Red And Green Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Corn With Red And Green Peppers with Liquids:

• 5 ounces of Valencia Oranges have 4 times more Vitamin B1 and 5.5 times more Vitamin C than Canned Corn With Red And Green Peppers with Liquids.
• While 5 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Corn With Red And Green Peppers with Liquids provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Canned Corn With Red And Green Peppers with Liquids have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Canned Corn With Red And Green Peppers Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Corn With Red And Green Peppers with Liquids:

• 5 ounces of Valencia Oranges have 8 times more Calcium than Canned Corn With Red And Green Peppers with Liquids.
• While 5 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.6 times more Copper, 8.8 times more Iron, 2.5 times more Magnesium, 3.6 times more Phosphorus, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Corn With Red And Green Peppers with Liquids contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 5 ounces of Canned Corn With Red And Green Peppers with Liquids lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Canned Corn With Red And Green Peppers Solids and Liquids lack sufficient amounts of Manganese in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Corn With Red And Green Peppers Solids and Liquids contain 1.5 times more Energy, 1.5 times more Carbohydrate and 2.2 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Canned Corn With Red And Green Peppers Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.