Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Toasted Sunflower Seeds

Weight per 300 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 469g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 9.7 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids, which is very high in comparison to other foods. Canned Corn, Sweet, Yellow, Rinsed With Tap Water having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	1.1% 0.8g	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	% 17g	NA	g per day for Men 19-50 years
Fiber	21% 7.97g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.86% 0.07mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	34% 136μg	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	8.85% 7.97mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	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	13% 1.03mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	27.5% 192mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51% 764mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Toasted Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.8 times more Vitamin B3 and 11.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B1 and 2 times more Vitamin B2 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Toasted Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.3 times more Potassium, 525.5 times more Sodium and 800.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Copper, 3.2 times more Iron, 3.9 times more Manganese, 2.9 times more Phosphorus and 2 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.4 times more Omega 3, 6.1 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Fat, 2.8 times more Saturated Fat and 5.8 times more Omega 6 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.