Comparing Nutrients in 300 calories Frozen sweet white Corn kernels VS Roasted Sunflower Seeds

Weight per 300 calories

• Frozen sweet white Corn kernels: 341g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more energy per unit of mass than Frozen sweet white Corn kernels, which is very high in comparison to other foods. Frozen sweet white Corn kernels having average energy density.

Which food has more nutrients per 300 calories - Frozen sweet white Corn kernels or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen sweet white Corn kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	42.7% 31g	1.94% 1.4g	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	0.94% 0.68g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	15% 5.72g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	23.6% 0.28mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	32% 0.41mg	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	30.7% 123μg	30.5% 122μg	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	24% 21.5mg	0.8% 0.72mg	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	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.8μg	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	17.5% 1.4mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	47.3% 1.1mg	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	34% 239mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	4.34% 2.4μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	6.9% 256g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen sweet white Corn kernels vs Roasted Sunflower Seeds:

• Frozen sweet white Corn kernels have 5.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 29.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B5 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.
• Both Frozen sweet white Corn kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Frozen sweet white Corn kernels vs Roasted Sunflower Seeds:

• Frozen sweet white Corn kernels have 1.7 times more Potassium and 413.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 7.7 times more Copper, 1.4 times more Iron, 2.5 times more Manganese, 2.5 times more Phosphorus, 17.1 times more Selenium and 2.2 times more Zinc than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen sweet white Corn kernels have 5.7 times more Carbohydrate, 22 times more Sugars and 1.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.8 times more Fat, 4.3 times more Saturated Fat and 15.1 times more Omega 6 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Frozen sweet white Corn kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.