Comparing Nutrients in 100 grams Valencia Oranges VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	4.44% 3.22g	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	6.58% 2.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	4.23% 0.055mg	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	9.75% 39μg	11.5% 46μg	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	54% 48.5mg	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	NA	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Calcium	4% 40mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	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	1.13% 0.09mg	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% 0.023mg	7% 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	2.43% 17mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.55% 0.06mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.05% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS White Sweet Corn per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs White Sweet Corn:

• 100 grams of Valencia Oranges have 7.1 times more Vitamin C than White Sweet Corn.
• While 100 g of Raw White Sweet Corn contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B3 and 3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs White Sweet Corn:

• 100 grams of Valencia Oranges have 20 times more Calcium than White Sweet Corn.
• While 100 g of Raw White Sweet Corn contain 1.5 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 7 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium and 7.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn contain similar levels of Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of White Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw White Sweet Corn contain 1.8 times more Energy, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn offer comparable quantities of Fiber per 100 grams.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in 100 grams.