Comparing Nutrients in 300 calories Boiled Yellow Sweet Corn VS Sunflower Seeds

Weight per 300 calories

• Boiled Yellow Sweet Corn: 313g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 6.1 times more energy per unit of mass than Boiled and Drained Yellow Sweet Corn, which is very high in comparison to other foods. Boiled Yellow Sweet Corn having average energy density.

Which food has more nutrients per 300 calories - Boiled Yellow Sweet Corn or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	19.6% 14g	1.86% 1.35g	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	3.4% 2.47g	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	% 2.63g	NA	g per day for Men 19-50 years
Sucrose	% 8.56g	% 1.3g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.5% 40.6μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.48mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	53% 0.69mg	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	18% 72μg	29% 117μg	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	19% 17mg	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	1.88% 0.28mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	103% 0.92mg	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	17.6% 1.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	43.6% 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	34.4% 241mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.13mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	6.2% 229g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Yellow Sweet Corn vs Sunflower Seeds:

• Boiled and Drained Yellow Sweet Corn has 26.4 times more Vitamin A, 1.2 times more Vitamin B3, 4.3 times more Vitamin B5 and 23.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 64.2 times more Vitamin E than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled and Drained Yellow Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Boiled Yellow Sweet Corn vs Sunflower Seeds:

• Boiled and Drained Yellow Sweet Corn has 2.1 times more Potassium and 94.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 6 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 43.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Yellow Sweet Corn.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Yellow Sweet Corn has 1.8 times more Omega 3, 6.4 times more Carbohydrate, 10.5 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Fat, 3.7 times more Saturated Fat and 6.5 times more Omega 6 than Boiled and Drained Yellow Sweet Corn.
• Both Boiled and Drained Yellow Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained Yellow Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.