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

Weight per 300 calories

• Canned Succotash, (corn And Limas), With Cream Style Corn: 390g
• Oranges: 638g

Canned Succotash, (corn And Limas), With Cream Style Corn have 1.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Cream Style Corn	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	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	30.8% 11.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Cream Style Corn	Oranges	Recommended Dietary Allowance
Vitamin A	3.03% 27.3μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.77% 0.11mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	29.5% 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	43% 171μg	48% 191μg	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	27.7% 25mg	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Cream Style Corn	Oranges	Recommended Dietary Allowance
Calcium	4.3% 43mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	32% 0.29mg	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	26.8% 2.14mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	0.93% 3.9mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	6.94% 0.16mg	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	33% 230mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.25% 2.34μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	63.6% 955mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.2% 1.68mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	8.23% 305g	15% 554g	3700g per day for Men 19-50 years

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

• Canned Succotash, (corn And Limas), With Cream Style Corn have 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.6 times more Vitamin A, 5.3 times more Vitamin B1, 1.9 times more Vitamin B5 and 13.6 times more Vitamin C than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Succotash, (corn And Limas), With Cream Style Corn have 2.4 times more Copper, 3.4 times more Iron, 15.7 times more Manganese, 2.6 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6 times more Calcium, 16.4 times more Magnesium, 1.6 times more Potassium, 1.4 times more Selenium and 1.8 times more Water than Canned Succotash, (corn And Limas), With Cream Style Corn.

Comparison of macro-nutrients per 300 calories:

• Canned Succotash, (corn And Limas), With Cream Style Corn have 3.6 times more Omega 3, 7.4 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.