Comparing Nutrients in 7 ounces Oranges VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Oranges	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.2% 93kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	32% 41.6g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	12.4% 9g	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	2.16% 1.57g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 5.44g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	21.2% 0.28mg	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	15% 59.5μg	11.4% 45.6μg	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	117% 106mg	12% 11mg	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	2.4% 0.36mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	11% 0.097mg	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	2.5% 0.2mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	14.4% 0.33mg	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	3.97% 27.8mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Boiled Yellow Sweet Corn:

• Raw Oranges have 1.3 times more Vitamin B9, 9.7 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin B2, 6 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin A and Vitamin B1 per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Boiled Yellow Sweet Corn:

• Raw Oranges have 13.3 times more Calcium than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 4.5 times more Iron, 2.6 times more Magnesium, 6.7 times more Manganese, 5.5 times more Phosphorus and 8.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper, Potassium and Water per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.1 times more Sugars than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 2 times more Energy, 12.5 times more Fat, 2.6 times more Omega 3, 32.6 times more Omega 6, 1.8 times more Carbohydrate and 3.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Yellow Sweet Corn have similar amounts of Fiber per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.