Comparing Nutrients in 500 calories Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Valencia Oranges

Weight per 500 calories

• Corn, sweet, yellow, frozen, kernels on cob, unprepared: 510g
• Valencia Oranges: 1020g

Corn, sweet, yellow, frozen, kernels on cob, unprepared have 2 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.

Which food has more nutrients per 500 calories - Corn, sweet, yellow, frozen, kernels on cob, unprepared or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.98g	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	3.5% 0.056g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.7% 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	92% 120g	93% 121g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	3.94% 2.86g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 12.3g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	30% 16.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	6.8% 61.2μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.58mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	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	51% 204μg	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	41% 36.7mg	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	3.06% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.04μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.04% 20.4mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	43.4% 3.47mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	63.4% 444mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	9.9% 366g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Valencia Oranges:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 3.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, 2 times more Vitamin B9 and 13.5 times more Vitamin C than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Raw Valencia Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Valencia Oranges:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 3.8 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 2.6 times more Phosphorus and 5.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium, 1.5 times more Copper and 2.4 times more Water than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 4 times more Omega 6 and 1.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Omega 3 and 1.8 times more Fiber than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.