Comparing Nutrients in 300 calories Valencia Oranges VS Canned Succotash, (corn And Limas), With Cream Style Corn

Weight per 300 calories

• Valencia Oranges: 612g
• Canned Succotash, (corn And Limas), With Cream Style Corn: 390g

Canned Succotash, (corn And Limas), With Cream Style Corn 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 Canned Succotash, (corn And Limas), With Cream Style Corn?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Valencia Oranges	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	5% 0.85g	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	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	30.8% 11.7g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	8.77% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	38.4% 0.5mg	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	43% 171μg	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	27.7% 25mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	24.5% 245mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	77% 0.69mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	0.93% 3.9mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	109% 2.5mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	4.25% 2.34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63.6% 955mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	15.2% 1.68mg	11mg per day for Men 19-50 years
Water	14.3% 529g	8.23% 305g	3700g per day for Men 19-50 years

Valencia Oranges VS Canned Succotash, (corn And Limas), With Cream Style Corn Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Canned Succotash, (corn And Limas), With Cream Style Corn?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 300 calories of Valencia Oranges have 2.7 times more Vitamin A, 5.1 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 11.9 times more Vitamin C than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 300 kcal of Canned Succotash, (corn And Limas), With Cream Style Corn contain 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Succotash, (corn And Limas), With Cream Style Corn provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 300 calories of Valencia Oranges have 5.7 times more Calcium, 15.7 times more Magnesium, 1.5 times more Potassium and 1.7 times more Water than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 300 kcal of Canned Succotash, (corn And Limas), With Cream Style Corn contain 3.1 times more Copper, 3.9 times more Iron, 17.8 times more Manganese, 2.2 times more Phosphorus, more Sodium and 4.6 times more Zinc than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.3 times more Fiber than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 300 kcal of Canned Succotash, (corn And Limas), With Cream Style Corn contain 1.6 times more Omega 3 and 1.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Succotash, (corn And Limas), With Cream Style Corn offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Valencia Oranges as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in 300 calories.