Comparing Nutrients in 500 calories Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt VS Valencia Oranges

Weight per 500 calories

• Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt: 532g
• Valencia Oranges: 1020g

Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt have 1.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	11%	6%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	93% 121g	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	39% 15g	67% 25.5g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	49.5% 0.64mg	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	41.2% 165μg	99% 398μg	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	28.4% 25.5mg	550% 495mg	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

	Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	42% 0.38mg	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	40.6% 3.24mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	10.2% 0.23mg	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	57% 399mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	39.3% 1335mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	NA	55μg per day for Men 19-50 years
Sodium	85% 1277mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	10.5% 389g	24% 881g	3700g per day for Men 19-50 years

Boiled Sweet Corn, White, Frozen, Kernels On Cob With Salt VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt or Valencia Oranges?

Lets compare vitamin content per 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Valencia Oranges:

• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt have 2.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B5, 2.4 times more Vitamin B9 and 19.4 times more Vitamin C than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt and Valencia Oranges provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt vs Valencia Oranges:

• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt have 3.5 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, more Sodium and 5.5 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 25.6 times more Calcium, 1.5 times more Copper, 1.4 times more Potassium and 2.3 times more Water than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt have 4 times more Omega 6 and 1.6 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 3.1 times more Omega 3 and 1.7 times more Fiber than Boiled and Drained Sweet Corn, White, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Sweet Corn, White, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6