Comparing Nutrients in 300 calories Canned Orange Juice VS Boiled Frozen sweet yellow Corn kernels

Weight per 300 calories

• Canned Orange Juice: 638g
• Boiled Frozen sweet yellow Corn kernels: 370g

Boiled Frozen sweet yellow Corn kernels, drained have 1.7 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is average in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Boiled Frozen sweet yellow Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Canned Orange Juice	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.73% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	55% 71.5g	130g per day for Men 19-50 years
Sugars	77% 56g	15.7% 11.4g	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	21.4% 15.5g	2.35% 1.7g	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	% 14.5g	% 1.78g	g per day for Men 19-50 years
Sucrose	% 26g	% 7.26g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	17% 9.44g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	30.3% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	28.2% 0.37mg	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	38.3% 153μg	32.4% 130μg	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	213% 192mg	14.4% 13mg	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	8.5% 1.28mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	19.8% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	25% 0.57mg	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	15.5% 109mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.25% 3.7mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	15% 560g	7.7% 285g	3700g per day for Men 19-50 years

Canned Orange Juice VS Boiled Frozen Sweet Yellow Corn Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Boiled Frozen sweet yellow Corn kernels?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Boiled Frozen sweet yellow Corn kernels:

• 300 calories of Canned Orange Juice have 1.6 times more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B5, 14.8 times more Vitamin C and 4.9 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 1.7 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.9 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Frozen sweet yellow Corn kernels provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Boiled Frozen sweet yellow Corn kernels:

• 300 calories of Canned Orange Juice have 5.7 times more Calcium, 1.4 times more Potassium and 2 times more Water than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 2.7 times more Phosphorus and 9.1 times more Zinc than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
• 300 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium
• Both Unsweetened Canned Orange Juice as well as Boiled Frozen sweet yellow Corn kernels, drained lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 4.9 times more Sugars and 9.1 times more Fructose than Boiled Frozen sweet yellow Corn kernels.
• While 300 kcal of Boiled Frozen sweet yellow Corn kernels, drained contain 6.6 times more Omega 6, 4.6 times more Fiber and 2.2 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Frozen sweet yellow Corn kernels offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled Frozen sweet yellow Corn kernels, drained provide inadequate amounts of Omega 3 in 300 calories.