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

Weight per 300 calories

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids: 476g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 9.3 times more energy per unit of mass than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids, which is very high in comparison 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 - Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	NA	% 1.3g	g per day for Men 19-50 years
Fiber	32.6% 12.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	22% 12.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	53% 0.69mg	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	38% 152μg	29% 117μg	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	24.3% 22mg	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	103% 0.92mg	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	31.5% 2.52mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	43.6% 1mg	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	37.4% 262mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 21.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 30.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 3 times more Vitamin B6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.3 times more Calcium, 1.7 times more Manganese, 2.3 times more Potassium, 227.6 times more Sodium and 160.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 9.5 times more Selenium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 5.7 times more Omega 3, 6.5 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.3 times more Fat, 5.2 times more Saturated Fat and 12.4 times more Omega 6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.