Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Oranges

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 469g
• Oranges: 638g

Canned Corn, Sweet, Yellow, Rinsed With Tap Water has 1.4 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	57.7% 75g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	82.3% 59.7g	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	1.1% 0.8g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	21% 7.97g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.86% 0.07mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.5% 0.38mg	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	34% 136μg	48% 191μg	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	8.85% 7.97mg	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Oranges	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	32% 0.29mg	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	13% 1.03mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	6.94% 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	27.5% 192mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	10.5% 388g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 7.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 42.6 times more Vitamin C than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oranges:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.6 times more Iron, 1.6 times more Manganese, 2.2 times more Phosphorus, more Sodium and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 27.2 times more Calcium, 2 times more Copper, 2.1 times more Potassium and 1.4 times more Water than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 8.8 times more Fat, 10.7 times more Saturated Fat, 2.1 times more Omega 3, 27 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.1 times more Sugars and 1.9 times more Fiber than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.