Comparing Nutrients in 300 calories Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 448g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 8.8 times more energy per unit of mass than Canned Corn, Sweet, White, Whole Kernel, Drained Solids, which is very high in comparison to other foods. Canned Corn, Sweet, White, Whole Kernel, Drained Solids having low energy density.

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	3.43% 1.1g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	5.04% 0.081g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.2g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	2.17% 1.58g	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	1.1% 0.81g	0% 0g	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	% 1.25g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 17.5g	% 1.2g	g per day for Men 19-50 years
Fiber	23.6% 8.96g	14% 5.37g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	31% 0.4mg	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	43.7% 175μg	29.6% 119μg	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	8.96% 8.06mg	0.62% 0.56mg	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	2.7% 0.4mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	102% 0.91mg	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	15% 1.2mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	14% 58.2mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	46% 1.05mg	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	29.4% 206mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	61% 918mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	9.85% 365g	0.021% 0.78g	3700g per day for Men 19-50 years

Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Whole Kernel, Drained Solids or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Oil Roasted Sunflower Seeds:

• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B9 and 14.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 45.7 times more Vitamin E than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Oil Roasted Sunflower Seeds:

• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 2.4 times more Potassium, 603.8 times more Sodium and 467.1 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 6.2 times more Copper, 1.8 times more Iron, 3.5 times more Manganese, 2.8 times more Phosphorus, 12.6 times more Selenium and 1.8 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Selenium
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 5.5 times more Carbohydrate, 12.6 times more Sugars and 1.7 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Fat, 3.3 times more Saturated Fat and 8 times more Omega 6 than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.