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

Weight per 300 calories

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids: 476g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 9.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Toasted 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	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	32.6% 12.4g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	22% 12.4g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1052mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.013% 0.48g	3700g per day for Men 19-50 years

Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 32.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B5 and 1.7 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 and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.4 times more Magnesium, 1.7 times more Manganese, 3.3 times more Potassium, 723.8 times more Sodium and 805.3 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.3 times more Iron and 2.1 times more Phosphorus 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 Toasted Sunflower Seeds contain similar levels of Zinc per 300 calories.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 4.6 times more Omega 3, 6.7 times more Carbohydrate, 2.2 times more Fiber and 1.5 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 11.8 times more Fat, 6.6 times more Saturated Fat and 19 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 Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids provide inadequate amounts of Omega 6
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3