Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Florida Oranges

Weight per 500 calories

• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids: 746g
• Florida Oranges: 1087g

Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.5 times more energy per 100g than Florida Oranges. It has low energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	96% 125g	130g per day for Men 19-50 years
Sugars	45.7% 33g	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	1.85% 1.34g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	39.3% 15g	68.6% 26g	38g per day for Men 19-50 years
Protein	30.5% 17g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.66% 15μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	42.6% 0.55mg	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	72.8% 291μg	46% 185μg	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	15% 13.4mg	543% 489mg	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	4.48% 0.67mg	13% 1.96mg	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, Whole Kernel, Drained Solids	Florida Oranges	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	47% 0.42mg	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	25% 2mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	11.3% 0.26mg	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	49% 343mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	29% 985mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	8.14% 4.48μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	102% 1530mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	16.4% 608g	25.6% 947g	3700g per day for Men 19-50 years

Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids or Florida Oranges?

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Florida Oranges:

• 500 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 8 times more Vitamin A, 3.7 times more Vitamin B1, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 36.4 times more Vitamin C and 2.9 times more Vitamin E than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• 500 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids vs Florida Oranges:

• 500 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 2.1 times more Iron, 1.9 times more Manganese, 2.6 times more Phosphorus, more Sodium and 2.7 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 20.9 times more Calcium, 1.7 times more Copper, 1.9 times more Potassium and 1.6 times more Water than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Florida Oranges contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Florida Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have 10.7 times more Omega 6 and 2.2 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 3 times more Sugars and 1.7 times more Fiber than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 500 calories.