Comparing Nutrients in 300 calories Canned Corn, Sweet, White, Cream Style, Regular Pack VS Valencia Oranges

Weight per 300 calories

• Canned Corn, Sweet, White, Cream Style, Regular Pack: 405g
• Valencia Oranges: 612g

Canned Corn, Sweet, White, Cream Style, Regular Pack has 1.5 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Cream Style, Regular Pack or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	56% 72.8g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	13% 4.86g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.45% 0.1mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	29.7% 0.39mg	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	45.6% 182μg	59.7% 239μg	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	20.7% 18.6mg	330% 297mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Cream Style, Regular Pack	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	2.84% 114μg	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	15.7% 1.26mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	6.12% 0.14mg	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	23% 162mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	2.95% 1.62μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1058mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	8.57% 317g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, White, Cream Style, Regular Pack vs Valencia Oranges:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 5.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 15.9 times more Vitamin C than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, White, Cream Style, Regular Pack vs Valencia Oranges:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 2.3 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 15.1 times more Calcium, 2.5 times more Copper, 2.3 times more Potassium and 1.7 times more Water than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, White, Cream Style, Regular Pack has 2.9 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Omega 3 and 3.1 times more Fiber than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Corn, Sweet, White, Cream Style, Regular Pack as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.