Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Florida Oranges

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Cream Style, Regular Pack: 417g
• Florida Oranges: 652g

Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 1.6 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Cream Style, Regular Pack or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	4.73% 0.8g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	82.2% 59.6g	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	1.32% 0.96g	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	% 0.96g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	13% 5g	41% 15.7g	38g per day for Men 19-50 years
Protein	13% 7.25g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25.6% 0.33mg	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	47% 188μg	27.7% 111μg	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	21.3% 19mg	326% 293mg	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	1.94% 0.29mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Florida Oranges	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	2.9% 117μg	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	19.8% 1.6mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	6.8% 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	30.4% 213mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	72.5% 1088mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	8.87% 328g	15.4% 568g	3700g per day for Men 19-50 years

Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Cream Style, Regular Pack or Florida Oranges?

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

• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 4.3 times more Vitamin A, 6.3 times more Vitamin B1, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 15.3 times more Vitamin C and 4 times more Vitamin E than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Florida Oranges provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have 2.7 times more Iron, 1.8 times more Manganese, 2.7 times more Phosphorus, more Sodium and 4.2 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 22.4 times more Calcium, 2 times more Potassium and 1.7 times more Water than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Florida Oranges contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Florida Oranges lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack have 1.6 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 4.4 times more Sugars and 3.1 times more Fiber than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.