Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Sunflower Seeds

Weight per 500 calories

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water: 781g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 9.1 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids, which is very high in comparison to other foods. Canned Corn, Sweet, Yellow, Rinsed With Tap Water having low energy density.

Which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	5.35% 1.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	9.77% 0.16g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.17g	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	78.2% 102g	13% 17g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	1.83% 1.33g	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	% 2.03g	NA	g per day for Men 19-50 years
Sucrose	% 28.2g	% 2.14g	g per day for Men 19-50 years
Fiber	35% 13.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	30.4% 17g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.77% 0.12mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	56.6% 227μg	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	14.8% 13.3mg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	171% 1.54mg	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	21.5% 1.7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	45.8% 320mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	26.7% 906mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	85% 1273mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	17.5% 647g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 11.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.8 times more Vitamin B1 and 2.6 times more Vitamin B2 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.6 times more Potassium, 165.3 times more Sodium and 159.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 6.4 times more Copper, 2.6 times more Iron, 3.2 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus and 2 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 500 calories:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 3 times more Omega 3, 5.9 times more Carbohydrate, 14.3 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Fat, 2.2 times more Saturated Fat and 3.8 times more Omega 6 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.