Comparing Nutrients in 300 calories Whole Yellow Corn Flour VS Toasted Sunflower Seeds

Weight per 300 calories

• Whole Yellow Corn Flour: 83g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Whole-grain Yellow Corn Flour, which is very high in comparison to other foods. Whole Yellow Corn Flour having high energy density.

Discover which food has more nutrients per 300 calories - Whole Yellow Corn Flour or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Yellow Corn Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.07g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	30% 0.39mg	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	5.2% 20.8μg	29% 115μg	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	0% 0mg	0.75% 0.68mg	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	2.33% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	99% 0.89mg	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	24.7% 1.98mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	44.5% 1.02mg	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	32.3% 226mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.16mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.013% 0.48g	3700g per day for Men 19-50 years

Whole Yellow Corn Flour VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Yellow Corn Flour or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Whole Yellow Corn Flour vs Toasted Sunflower Seeds:

• 300 calories of Whole Yellow Corn Flour have 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• 300 calories of Whole Yellow Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-grain Yellow Corn Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Whole Yellow Corn Flour vs Toasted Sunflower Seeds:

• 300 calories of Whole Yellow Corn Flour have 1.2 times more Magnesium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Copper, 1.7 times more Iron, 2.7 times more Manganese, 2.5 times more Phosphorus and 1.8 times more Zinc than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Toasted Sunflower Seeds contain similar levels of Potassium per 300 calories.
• Both Whole-grain Yellow Corn Flour as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Yellow Corn Flour have 6.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 8.6 times more Fat, 6.4 times more Saturated Fat, 12.8 times more Omega 6 and 1.4 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.
• Both Whole-grain Yellow Corn Flour as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.