Comparing Nutrients in 300 calories Valencia Oranges VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt: 380g

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 1.6 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	11%	7%	82%

Macro Nutrients

	Valencia Oranges	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.62% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	NA	2.4% 1.75g	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	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 7.44g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	24% 9.1g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	4.2% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	31% 4.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	29% 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	59.7% 239μg	33.2% 133μg	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	330% 297mg	14.8% 13.3mg	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	1.77% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.95% 1.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	20.3% 0.18mg	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	6.9% 0.55mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	25.6% 0.59mg	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% 104mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	NA	4.83% 2.66μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	62% 930mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	14.3% 529g	7.9% 293g	3700g per day for Men 19-50 years

Valencia Oranges VS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 300 calories of Valencia Oranges have 1.9 times more Vitamin A, 4.7 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B9 and 22.3 times more Vitamin C than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 300 kcal of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt:

• 300 calories of Valencia Oranges have 21.5 times more Calcium, 1.2 times more Copper, 1.2 times more Potassium and 1.8 times more Water than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 300 kcal of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 3.2 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 2.9 times more Phosphorus, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 4.3 times more Omega 3 and 1.7 times more Fiber than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
• While 300 kcal of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt contain 1.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt provide inadequate amounts of Omega 6 in 300 calories.