Comparing Nutrients in 300 calories Navel Oranges VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Weight per 300 calories

• Navel Oranges: 612g
• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob: 319g

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 1.9 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Navel Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	55% 71.3g	130g per day for Men 19-50 years
Sugars	71.8% 52g	16% 11.5g	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	19% 13.8g	2.33% 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	% 12g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 7.3g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	4.26% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	55% 0.71mg	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	52% 208μg	24.7% 99μg	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	402% 362mg	17% 15.3mg	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	6.12% 0.92mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	26.3% 263mg	0.96% 9.57mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	16.3% 0.15mg	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	9.95% 0.8mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	19.7% 0.45mg	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	20% 141mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.06% 2.23μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	14.2% 526g	6.3% 234g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob?

Lets compare vitamin content per 300 calories of Navel Oranges vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 300 calories of Navel Oranges have 1.9 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B5, 2.1 times more Vitamin B9, 23.6 times more Vitamin C and 3.6 times more Vitamin E than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 300 kcal of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Navel Oranges.
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 300 calories of Navel Oranges have 27.5 times more Calcium, 1.6 times more Copper, 1.3 times more Potassium and 2.3 times more Water than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 300 kcal of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 2.4 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus and 4.1 times more Zinc than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 4.5 times more Sugars, 8.1 times more Fructose and 1.5 times more Fiber than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 300 kcal of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 7.7 times more Omega 6 and 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3 in 300 calories.