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

Weight per 300 calories

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack: 380g
• Valencia Oranges: 612g

Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 1.6 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, Vacuum Pack, Regular Pack or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	10%	5%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	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	56.8% 74g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Vacuum Pack, 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	13% 0.16mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	46.5% 186μg	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	34% 30.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Vacuum Pack, Regular Pack	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.9% 19mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	25% 0.23mg	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	20% 1.6mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	34.7% 243mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	4.83% 2.66μg	NA	55μg per day for Men 19-50 years
Sodium	69% 1033mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	7.86% 291g	14.3% 529g	3700g per day for Men 19-50 years

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

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 2.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 9.7 times more Vitamin C than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, 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, Vacuum Pack, Regular Pack vs Valencia Oranges:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 2.9 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12.9 times more Calcium, 1.6 times more Potassium and 1.8 times more Water than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Raw Valencia Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, White, Vacuum Pack, Regular Pack has 3.2 times more Omega 6 and 1.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.7 times more Omega 3 and 2 times more Fiber than Canned Corn, Sweet, White, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, White, Vacuum Pack, Regular Pack as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.