Comparing Nutrients in 500 calories Whole Yellow Corn Flour VS Toasted Sunflower Seeds

Weight per 500 calories

• Whole Yellow Corn Flour: 139g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Whole-grain Yellow Corn Flour, which is very high in comparison to other foods. Whole Yellow Corn Flour having high energy density.

Which food has more nutrients per 500 calories - Whole Yellow Corn Flour or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Yellow Corn Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.22% 0.89g	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	26.6% 10g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	17% 9.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.7% 15.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.52% 0.11mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	50% 0.65mg	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	8.66% 34.6μg	48% 192μg	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% 0mg	1.26% 1.13mg	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	3.88% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	165% 1.5mg	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	41.2% 3.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	74.2% 1.7mg	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	54% 377mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.93mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Yellow Corn Flour vs Toasted Sunflower Seeds:

• Whole-grain Yellow Corn Flour has 1.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Yellow Corn Flour vs Toasted Sunflower Seeds:

• Whole-grain Yellow Corn Flour has 1.2 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Copper, 1.7 times more Iron, 2.7 times more Manganese, 2.5 times more Phosphorus and 1.8 times more Zinc than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 500 kcal.
• Both Whole-grain Yellow Corn Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Yellow Corn Flour has 6.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.6 times more Fat, 6.4 times more Saturated Fat, 12.8 times more Omega 6 and 1.4 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole-grain Yellow Corn Flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Whole-grain Yellow Corn Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.