Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared: 341g

Toasted Sunflower Seeds have 7 times more energy per 100g than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared . It has very high energy density when compared to other foods. Corn, sweet, yellow, frozen, kernels cut off cob, unprepared having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Toasted Sunflower Seeds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.52g	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	1.4% 1.02g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 5.63g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	19% 7.16g	38g per day for Men 19-50 years
Protein	15% 8.34g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.8% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	44% 0.57mg	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% 115μg	30.7% 123μg	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	0.75% 0.68mg	24.2% 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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.85% 1.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	13.6% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.24% 49.8μg	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	41.3% 3.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	18.2% 0.42mg	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	80% 561mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	NA	4.34% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	6.9% 256g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Corn, Sweet, Yellow, Frozen, Kernels Cut Off Cob, Unprepared Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 2.8 times more Vitamin B5 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 300 kcal of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 32.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

• 300 calories of Toasted Sunflower Seeds have 7.2 times more Copper, 2.3 times more Iron, 2.4 times more Manganese, 2.4 times more Phosphorus and 2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 300 kcal of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 3.1 times more Potassium and 527.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain similar levels of Magnesium per 300 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 10.4 times more Fat, 7.1 times more Saturated Fat and 15 times more Omega 6 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While 300 kcal of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 7.1 times more Carbohydrate and 1.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared offer comparable quantities of Energy and Protein per 300 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3 in 300 calories.