Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack VS Oranges

Weight per 500 calories

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack: 633g
• Oranges: 1064g

Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 1.7 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 500 calories - Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.52% 0.49g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.77% 0.044g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	96% 125g	130g per day for Men 19-50 years
Sugars	48.8% 35.4g	137% 99g	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	2% 1.46g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	33.3% 12.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Oranges	Recommended Dietary Allowance
Vitamin A	2.8% 25.3μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	49% 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	77.5% 310μg	79.8% 319μg	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	57% 51.3mg	629% 566mg	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	1.7% 0.25mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Oranges	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	53% 0.48mg	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	33.2% 2.66mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	11.6% 0.27mg	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	58% 405mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	34.6% 1177mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	8.06% 4.43μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	115% 1722mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	13% 485g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack vs Oranges:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 2.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Oranges.
• While Raw Oranges contain 4.6 times more Vitamin A, 3.6 times more Vitamin B1, 1.8 times more Vitamin B6, 11 times more Vitamin C and 7.6 times more Vitamin E than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack vs Oranges:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 2.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, more Sodium and 3.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.4 times more Calcium, 1.6 times more Copper, 1.6 times more Potassium and 1.9 times more Water than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Raw Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 7.6 times more Omega 6 and 1.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.8 times more Sugars and 2 times more Fiber than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.