Comparing Nutrients in 500 calories Boiled Frozen sweet yellow Corn kernels VS Oranges with Peel

Weight per 500 calories

• Boiled Frozen sweet yellow Corn kernels: 617g
• Oranges with Peel: 794g

Boiled Frozen sweet yellow Corn kernels have 1.3 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Frozen sweet yellow Corn kernels or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.14g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	95% 123g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3.9% 2.84g	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	% 2.96g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	39% 15g	94% 35.7g	38g per day for Men 19-50 years
Protein	28% 15.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.86% 61.7μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	56.8% 0.74mg	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	54% 216μg	59.5% 238μg	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	24% 21.6mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen sweet yellow Corn kernels	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	50.3% 0.45mg	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	36.3% 2.9mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	NA	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	69.7% 488mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	7.86% 4.32μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.17mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	13% 475g	17.7% 653g	3700g per day for Men 19-50 years

Boiled Frozen Sweet Yellow Corn Kernels VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Frozen sweet yellow Corn kernels or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 500 calories of Boiled Frozen sweet yellow Corn kernels have 2 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.7 times more Vitamin A, 4.3 times more Vitamin B1, 2.8 times more Vitamin B5 and 26.1 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Frozen sweet yellow Corn kernels have insufficient amounts of Vitamin A
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Frozen sweet yellow Corn kernels vs Oranges with Peel :

• 500 calories of Boiled Frozen sweet yellow Corn kernels have 1.6 times more Magnesium, 2.8 times more Phosphorus and 4.5 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 30 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 1.3 times more Selenium and 1.4 times more Water than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel contain similar levels of Potassium per 500 calories.
• 500 calories of Boiled Frozen sweet yellow Corn kernels lack sufficient amounts of Calcium and Selenium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Frozen sweet yellow Corn kernels have 5.5 times more Omega 6 and 1.5 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.4 times more Fiber than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Boiled Frozen sweet yellow Corn kernels and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Boiled Frozen sweet yellow Corn kernels, drained as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.