Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids: 476g

Oil Roasted Sunflower Seeds have 9.4 times more energy per 100g than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids. It has very high energy density when compared to other foods. Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids having low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.4% 2.33g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	5.6% 0.95g	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	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	18% 10g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	18% 0.23mg	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	38% 152μg	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	24.3% 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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	57.7% 0.52mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	75.8% 1.74mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain more Vitamin A, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 39.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Vitamin B1 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Copper, 2.2 times more Phosphorus and 13.9 times more Selenium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 1.4 times more Magnesium, 1.7 times more Manganese, 3.2 times more Potassium, 692.2 times more Sodium and 500.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Calcium, Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 11.1 times more Fat, 8.2 times more Saturated Fat and 18.2 times more Omega 6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 4.3 times more Omega 3, 5.7 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have similar amounts of Energy and Protein per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.