Comparing Nutrients in 300 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Oranges

Weight per 300 calories

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

319g

Oranges

638g

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 2 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 300 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

11%

83%

Oranges

91%

300 kcal ▼

Macro Nutrients

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cobvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.43%2.36g

Fat

0.79%0.77g

2.36 gvs0.77 g

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

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1.14%0.36g

Saturated Fat

0.3%0.096g

0.36 gvs0.096 g

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

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2%0.032g

Omega 3

2.8%0.045g

0.032 gvs0.045 g

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

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6.35%1.08g

Omega 6

0.68%0.11g

1.08 gvs0.11 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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55%71.3g

Carbohydrate

57.7%75g

71.3 gvs75 g

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

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16%11.5g

Sugars

82.3%59.7g

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

11.5 gvs59.7 g

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

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2.33%1.7g

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]

1.7 gvsNA g

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

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%1.8g

Glucose

1.8 gvsNA g

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

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%7.3g

Sucrose

7.3 gvsNA g

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

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23.5%8.94g

Fiber

40.3%15.3g

8.94 gvs15.3 g

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

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17.7%9.93g

Protein

10.7%6g

9.93 gvs6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cobvs Oranges

4.26%38.3μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

38.3 μgvs70.2 μg

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

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46.3%0.56mg

Vitamin B1

46.3%0.56mg

Thiamine

0.56 mgvs0.56 mg

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

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17%0.22mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.22 mgvs0.26 mg

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

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30.3%4.84mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.84 mgvs1.8 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

16%0.8mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.8 mgvs1.6 mg

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

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55%0.71mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.71 mgvs0.38 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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24.7%99μg

Vitamin B9

48%191μg

Folates and Folic Acid

99 μgvs191 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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17%15.3mg

Vitamin C

377%340mg

Ascorbic acid

15.3 mgvs340 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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1.7%0.26mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.26 mgvs1.15 mg

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

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1.06%1.28μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.28 μgvs0 μg

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

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Minerals

Boiled Sweet Corn, Yellow, Frozen, Kernels On Cobvs Oranges

0.96%9.57mg

Calcium

25.5%255mg

9.57 mgvs255 mg

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

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16.3%0.15mg

Copper

32%0.29mg

0.15 mgvs0.29 mg

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

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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 .

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24.3%1.95mg

Iron

7.98%0.64mg

1.95 mgvs0.64 mg

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

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22%93mg

Magnesium

15%64mg

93 mgvs64 mg

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

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19.7%0.45mg

Manganese

6.94%0.16mg

0.45 mgvs0.16 mg

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

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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 .

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34%239mg

Phosphorus

12.8%89.4mg

239 mgvs89.4 mg

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

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23.6%801mg

Potassium

34%1155mg

801 mgvs1155 mg

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

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4.06%2.23μg

Selenium

5.8%3.2μg

2.23 μgvs3.2 μg

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

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0.85%12.8mg

Sodium

0%0mg

12.8 mgvs0 mg

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

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18.3%2mg

Zinc

4.06%0.45mg

2 mgvs0.45 mg

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

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6.3%234g

Water

15%554g

234 gvs554 g

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

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Lets compare vitamin content per 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Oranges:

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 1.8 times more Vitamin A, 2 times more Vitamin B5, 1.9 times more Vitamin B9, 22.2 times more Vitamin C and 4.5 times more Vitamin E than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Oranges:

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 3.1 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus and 4.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 26.7 times more Calcium, 2 times more Copper, 1.4 times more Potassium, 1.4 times more Selenium and 2.4 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 9.4 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
While Raw Oranges contain 5.2 times more Sugars and 1.7 times more Fiber than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Microwaved Yellow Corn, Whole Kernel, FrozenOrangesVS Microwaved Yellow Corn, Whole Kernel, FrozenBoiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Sweet Corn, Yellow, Frozen, Kernels On CobVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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