Comparing Nutrients in 14 ounces Valencia OrangesVS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

10%

85%

14 oz ▼

Macro Nutrients

Valencia Orangesvs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

6.7%194kcal

Energy

11%314kcal

194 kcalvs314 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

2.05%2g

1.2 gvs2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

0.96%0.31g

0.14 gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.97%0.064g

Omega 3

1.74%0.028g

0.064 gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g

Omega 6

5.37%0.91g

0.17 gvs0.91 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.3%47g

Carbohydrate

59.4%77g

47 gvs77 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

30.6%22g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.26%0.91g

≤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]

NA gvs0.91 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%19.5g

NA gvs19.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g

Fiber

21%7.94g

9.92 gvs7.94 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.37%4.13g

Protein

17%9.57g

4.13 gvs9.57 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

5.3%47.6μg

Vitamin A

1.76%16μg

RAE, retinol activity equivalents

47.6 μgvs16 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

13.6%0.16mg

Thiamine

0.35 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.16 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg

Vitamin B3

29%4.63mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs4.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

53.6%2.68mg

Pantothenic acid

0.99 mgvs2.68 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.2%0.25mg

Vitamin B6

16.8%0.22mg

Pyridoxine

0.25 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38.7%155μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

155 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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214%192mg

Vitamin C

35.7%32mg

Ascorbic acid

192 mgvs32 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1.06%0.16mg

Tocopherols and Tocotrienols

NA mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

16%159mg

Calcium

2%20mg

159 mgvs20 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg

Copper

21%0.19mg

0.15 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.47%0.36mg

Iron

21%1.67mg

0.36 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

21.7%91mg

39.7 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.97%0.091mg

Manganese

11.6%0.27mg

0.091 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.64%67.5mg

Phosphorus

36.3%254mg

67.5 mgvs254 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%710mg

Potassium

21.7%738mg

710 mgvs738 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5.05%2.78μg

NA μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.79%12mg

0 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.16%0.24mg

Zinc

16.6%1.83mg

0.24 mgvs1.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.26%343g

Water

8.2%304g

343 gvs304 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Valencia Oranges vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

Raw Valencia Oranges have 3 times more Vitamin A, 2.1 times more Vitamin B1 and 6 times more Vitamin C than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
While Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contains 1.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have similar amounts of Vitamin B6 per 14 oz.
Both Raw Valencia Oranges as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

Raw Valencia Oranges have 8 times more Calcium than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
While Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contains 1.3 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 3.8 times more Phosphorus and 7.7 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Valencia Oranges have 2.3 times more Omega 3 and 1.3 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
While Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contains 1.6 times more Energy, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 2.3 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Valencia OrangesVS Navel OrangesCanned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedVS Navel OrangesValencia OrangesVS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltCanned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedVS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Compare Foods

Comparing Nutrients in 14 ounces Valencia OrangesVS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: