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

Weight per 500 calories

• Frozen sweet white Corn kernels: 568g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 6.6 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.

Which food has more nutrients per 500 calories - Frozen sweet white Corn kernels or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen sweet white Corn kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	45.4% 44g	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	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	13% 17g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	3.1% 2.24g	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	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 48.3g	% 2.14g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	30.6% 17g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.8% 1mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.42% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	7.23% 3.98μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Frozen sweet white Corn kernels have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 29.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Frozen sweet white Corn kernels have 2.2 times more Potassium and 105.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 7.5 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 11.4 times more Selenium and 2 times more Zinc than Frozen sweet white Corn kernels.

Comparison of macro-nutrients per 500 calories:

• Frozen sweet white Corn kernels have 6.9 times more Carbohydrate, 23 times more Sugars and 2.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Fat, 3.6 times more Saturated Fat and 10.6 times more Omega 6 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Frozen sweet white Corn kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.