Comparing Nutrients in 300 calories Sunflower Seeds VS Cornmeal, white, self-rising, degermed, enriched

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cornmeal, white, self-rising, degermed, enriched: 84.5g

Sunflower Seeds have 1.6 times more energy per 100g than Cornmeal, white, self-rising, degermed, enriched. It has very high energy density when compared to other foods. Cornmeal, white, self-rising, degermed, enriched having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cornmeal, white, self-rising, degermed, enriched?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%

Macro Nutrients

	Sunflower Seeds	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	48.6% 63.2g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	15.8% 6g	38g per day for Men 19-50 years
Protein	19% 10.7g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	47.7% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	25.4% 0.33mg	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	29% 117μg	49.2% 197μg	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	0.8% 0.72mg	0% 0mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cornmeal, white, self-rising, degermed, enriched	Recommended Dietary Allowance
Calcium	4% 40mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	12.2% 0.11mg	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	33.7% 2.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	9.86% 41.4mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	NA	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	48.4% 339mg	75.2% 526mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	4.23% 144mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.23% 8.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cornmeal, white, self-rising, degermed, enriched:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1 and 2.1 times more Vitamin B6 than Cornmeal, white, self-rising, degermed, enriched.
• While Cornmeal, white, self-rising, degermed, enriched contains 1.8 times more Vitamin B2 and 1.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cornmeal, white, self-rising, degermed, enriched:

• Dried Sunflower Seed Kernels have 8.4 times more Copper, 4 times more Magnesium, 2.3 times more Potassium and 3 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• While Cornmeal, white, self-rising, degermed, enriched contains 7.4 times more Calcium, 1.5 times more Iron, 1.6 times more Phosphorus and 246.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 18.2 times more Fat, 11.6 times more Saturated Fat, 19.5 times more Omega 6 and 1.5 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• While Cornmeal, white, self-rising, degermed, enriched contains 6.2 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cornmeal, white, self-rising, degermed, enriched have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cornmeal, white, self-rising, degermed, enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.