Comparing Nutrients in 300 calories Boiled Frozen sweet yellow Corn kernels VS Oranges with Peel

Weight per 300 calories

• Boiled Frozen sweet yellow Corn kernels: 370g
• Oranges with Peel: 476g

Boiled Frozen sweet yellow Corn kernels have 1.3 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Frozen sweet yellow Corn kernels or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6.73% 1.14g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	2.35% 1.7g	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	% 1.78g	NA	g per day for Men 19-50 years
Sucrose	% 7.26g	NA	g per day for Men 19-50 years
Fiber	23.4% 8.9g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	17% 9.44g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.86mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	34% 0.44mg	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	32.4% 130μg	35.7% 143μg	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	14.4% 13mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.1% 11mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	30% 0.27mg	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	21.8% 1.74mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	24.7% 104mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	NA	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	41.8% 293mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.7mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	7.7% 285g	10.6% 392g	3700g per day for Men 19-50 years

Boiled Frozen Sweet Yellow Corn Kernels VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Frozen sweet yellow Corn kernels or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 300 calories of Boiled Frozen sweet yellow Corn kernels have 2 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.7 times more Vitamin A, 4.3 times more Vitamin B1, 2.8 times more Vitamin B5 and 26.1 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 300 calories of Boiled Frozen sweet yellow Corn kernels have 1.6 times more Magnesium, 2.8 times more Phosphorus and 4.5 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 30 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 1.3 times more Selenium and 1.4 times more Water than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel contain similar levels of Potassium per 300 calories.
• 300 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Frozen sweet yellow Corn kernels have 5.5 times more Omega 6 and 1.5 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.4 times more Fiber than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.