Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids: 448g

Oil Roasted Sunflower Seeds have 8.8 times more energy per 100g than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids. It has very high energy density when compared to other foods. Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.43% 1.1g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	5.04% 0.081g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	27.4% 20g	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% 0g	1.1% 0.81g	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	% 0.38g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 17.5g	g per day for Men 19-50 years
Fiber	14% 5.37g	23.6% 8.96g	38g per day for Men 19-50 years
Protein	18% 10g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 8.96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	12.7% 0.17mg	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	29.6% 119μg	43.7% 175μg	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	0.62% 0.56mg	8.96% 8.06mg	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	123% 18.4mg	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	16.4% 0.15mg	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	27% 2.17mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	14% 58.2mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	13% 0.3mg	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	82.5% 577mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	61% 918mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	9.85% 365g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 300 calories of Oil Roasted Sunflower Seeds have 3.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 45.7 times more Vitamin E than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 300 kcal of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B9 and 14.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids:

• 300 calories of Oil Roasted Sunflower Seeds have 6.2 times more Copper, 1.8 times more Iron, 3.5 times more Manganese, 2.8 times more Phosphorus, 14.8 times more Selenium and 1.8 times more Zinc than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 300 kcal of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 2.4 times more Potassium, 603.8 times more Sodium and 467.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain similar levels of Magnesium per 300 calories.
• 300 calories of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Selenium
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 4.8 times more Fat, 3.3 times more Saturated Fat and 8 times more Omega 6 than Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids.
• While 300 kcal of Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids contain 5.5 times more Carbohydrate, 12.6 times more Sugars and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids offer comparable quantities of Energy and Protein per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, Yellow, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3 in 300 calories.