Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Corn, sweet, yellow, frozen, kernels on cob, unprepared

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Corn, sweet, yellow, frozen, kernels on cob, unprepared: 306g

Roasted Sunflower Seeds have 5.9 times more energy per 100g than Corn, sweet, yellow, frozen, kernels on cob, unprepared. It has very high energy density when compared to other foods. Corn, sweet, yellow, frozen, kernels on cob, unprepared having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Corn, sweet, yellow, frozen, kernels on cob, unprepared?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	55.3% 72g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	16% 11.6g	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	2.36% 1.7g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 7.38g	g per day for Men 19-50 years
Fiber	15% 5.72g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 36.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	42% 0.55mg	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	30.5% 122μg	30.6% 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	0.8% 0.72mg	24.5% 22mg	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	89.7% 13.5mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.02% 1.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	17.3% 0.16mg	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	24.5% 1.96mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	21% 0.48mg	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	85% 595mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	4.45% 2.45μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	1.02% 15.3mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	5.94% 220g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Corn, Sweet, Yellow, Frozen, Kernels On Cob, Unprepared Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Corn, sweet, yellow, frozen, kernels on cob, unprepared?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 300 calories of Roasted Sunflower Seeds have 4 times more Vitamin B5 and 48.8 times more Vitamin E than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 300 kcal of Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 5.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 30.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Corn, sweet, yellow, frozen, kernels on cob, unprepared provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• 300 calories of Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Corn, sweet, yellow, frozen, kernels on cob, unprepared:

• 300 calories of Roasted Sunflower Seeds have 6 times more Copper, 2.2 times more Manganese, 2.2 times more Phosphorus, 16.7 times more Selenium and 1.3 times more Zinc than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 300 kcal of Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 1.5 times more Magnesium and 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Corn, sweet, yellow, frozen, kernels on cob, unprepared contain similar levels of Iron per 300 calories.
• 300 calories of Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Selenium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 10.8 times more Fat, 7.3 times more Saturated Fat and 15.5 times more Omega 6 than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• While 300 kcal of Corn, sweet, yellow, frozen, kernels on cob, unprepared contain 5.8 times more Carbohydrate, 8.2 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Corn, sweet, yellow, frozen, kernels on cob, unprepared offer comparable quantities of Energy and Protein per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels on cob, unprepared provide inadequate amounts of Omega 3 in 300 calories.