Comparing Nutrients in 500 calories Frozen sweet white Corn kernels VS Sunflower Seed Butter

Weight per 500 calories

• Frozen sweet white Corn kernels: 568g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 7 times more energy per unit of mass than Frozen sweet white Corn kernels, which is very high in comparison to other foods. Frozen sweet white Corn kernels having average energy density.

Discover which food has more nutrients per 500 calories - Frozen sweet white Corn kernels or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Frozen sweet white Corn kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	14.5% 19g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	11.8% 8.54g	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	1.57% 1.14g	0% 0g	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	% 2g	% 0g	g per day for Men 19-50 years
Sucrose	% 48.3g	% 8.5g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	12% 4.6g	38g per day for Men 19-50 years
Protein	30.6% 17g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.8% 1mg	34.3% 0.45mg	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	51% 205μg	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	39.8% 35.8mg	2.43% 2.2mg	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	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.07% 83μg	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	29% 2.33mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	73% 1.68mg	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	57% 398mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.014% 0.5g	3700g per day for Men 19-50 years

Frozen Sweet White Corn Kernels VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen sweet white Corn kernels or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Frozen sweet white Corn kernels vs Sunflower Seed Butter:

• 500 calories of Frozen sweet white Corn kernels have 11 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 16.4 times more Vitamin C than Sunflower Seed Butter.
• Both Frozen sweet white Corn kernels and Sunflower Seed Butter provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Frozen sweet white Corn kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen sweet white Corn kernels vs Sunflower Seed Butter:

• 500 calories of Frozen sweet white Corn kernels have 2.6 times more Potassium and 848.1 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 6.3 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 21.3 times more Selenium and 1.9 times more Zinc than Frozen sweet white Corn kernels.
• 500 calories of Frozen sweet white Corn kernels lack sufficient amounts of Selenium
• Both Frozen sweet white Corn kernels as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen sweet white Corn kernels have 6.2 times more Carbohydrate, 6 times more Sugars, 3.6 times more Fiber and 1.2 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 10.2 times more Fat, 3.6 times more Saturated Fat and 4.2 times more Omega 6 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• Both Frozen sweet white Corn kernels as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.