Comparing Nutrients in 100 calories CornsaladVS Oranges

Weight per 100 calories

Cornsalad

476g

Oranges

213g

Raw Oranges have 2.2 times more energy per unit of mass than Raw Cornsalad, which is low in comparison to other foods. Cornsalad having very low energy density.

Which food has more nutrients per 100 calories - Cornsalad or Oranges?

Macros Ratio

Protein Fat Carbs

Cornsalad

31%

14%

55%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cornsaladvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.96%1.9g

Fat

0.26%0.26g

1.9 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

Saturated Fat

0.1%0.032g

NA gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

Omega 3

0.93%0.015g

NA gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

Omega 6

0.23%0.038g

NA gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

13%17g

Carbohydrate

19.2%25g

17 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

Fiber

13.4%5.1g

NA gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

17%9.52g

Protein

3.57%2g

9.52 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cornsaladvs Oranges

188%1690μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

1690 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

28%0.34mg

Vitamin B1

15.4%0.19mg

Thiamine

0.34 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

32%0.41mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.41 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

12.4%1.98mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.98 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4%0.2mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.2 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

100%1.3mg

Vitamin B6

9.8%0.13mg

Pyridoxine

1.3 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

16.7%66.7μg

Vitamin B9

16%64μg

Folates and Folic Acid

66.7 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

202%182mg

Vitamin C

126%113mg

Ascorbic acid

182 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

NA mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cornsaladvs Oranges

18%181mg

Calcium

8.5%85mg

181 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

71%0.64mg

Copper

10.6%0.096mg

0.64 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

130%10.4mg

Iron

2.66%0.21mg

10.4 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

14.7%62mg

Magnesium

5.07%21.3mg

62 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

74.3%1.7mg

Manganese

2.3%0.053mg

1.7 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

36%252mg

Phosphorus

4.26%29.8mg

252 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

64.3%2186mg

Potassium

11.3%385mg

2186 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

7.8%4.3μg

Selenium

1.93%1.06μg

4.3 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

1.27%19mg

Sodium

0%0mg

19 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

25.5%2.8mg

Zinc

1.35%0.15mg

2.8 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

12%442g

Water

5%185g

442 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Cornsalad vs Oranges:

Raw Cornsalad has 72.2 times more Vitamin A, 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 3.3 times more Vitamin B3, 10.2 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Oranges.
While Raw Oranges contain 2.7 times more Vitamin B5 than Raw Cornsalad.
Both Raw Cornsalad and Raw Oranges have similar amounts of Vitamin B9 per 100 kcal.
Both Raw Cornsalad as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cornsalad vs Oranges:

Raw Cornsalad has 2.1 times more Calcium, 6.7 times more Copper, 48.8 times more Iron, 2.9 times more Magnesium, 32.1 times more Manganese, 8.5 times more Phosphorus, 5.7 times more Potassium, 4 times more Selenium, more Sodium, 18.9 times more Zinc and 2.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Cornsalad has 7.5 times more Fat and 4.8 times more Protein than Raw Oranges.
While Raw Oranges contain 1.5 times more Carbohydrate than Raw Cornsalad.
Both Raw Cornsalad and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Raw Cornsalad as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CornsaladVS Young Cowpeas OrangesVS Young Cowpeas CornsaladVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories CornsaladVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cornsalad or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: