Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack VS Sunflower Seeds

Weight per 500 calories

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack: 633g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 7.4 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack, which is very high in comparison to other foods. Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack having average energy density.

Which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	10%	5%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.52% 0.49g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.77% 0.044g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	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	95% 123g	13% 17g	130g per day for Men 19-50 years
Sugars	48.8% 35.4g	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	2% 1.46g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 31g	% 2.14g	g per day for Men 19-50 years
Fiber	33.3% 12.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.8% 25.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	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	77.5% 310μg	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	57% 51.3mg	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	1.7% 0.25mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	33.2% 2.66mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	58% 405mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	34.6% 1177mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	8.06% 4.43μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	115% 1722mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	13% 485g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack vs Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 1.5 times more Vitamin B2, 4.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 42.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 3.3 times more Vitamin B6 and 118.9 times more Vitamin E than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack 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 Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack vs Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 2.1 times more Potassium, 223.4 times more Sodium and 119.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 5.1 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 3.9 times more Manganese, 1.4 times more Phosphorus, 10.2 times more Selenium and 1.5 times more Zinc than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.

Comparison of macro-nutrients per 500 calories:

• Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack has 7.2 times more Carbohydrate, 15.8 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.9 times more Fat, 7.8 times more Saturated Fat and 13.6 times more Omega 6 than Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Canned Corn, Sweet, Yellow, Vacuum Pack, Regular Pack as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.