Comparing Nutrients in 100 grams 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	1.62% 47kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	13% 9.35g	8.63% 6.26g	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	2.68% 1.94g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	7.15% 0.093mg	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	7.5% 30μg	10.5% 42μg	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	59% 53.2mg	7.56% 6.8mg	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	1.2% 0.18mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	4% 40mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	6% 0.054mg	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	1.25% 0.1mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	7.1% 0.16mg	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% 14mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.06% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Oranges as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.