Comparing Nutrients in 500 calories Yellow Sweet Corn VS Sunflower Seeds

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 6.8 times more energy per unit of mass than Raw Yellow Sweet Corn, which is very high in comparison to other foods. Yellow Sweet Corn having average energy density.

Which food has more nutrients per 500 calories - Yellow Sweet Corn or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	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	83.6% 109g	13% 17g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	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	15.6% 11.3g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	% 2.14g	g per day for Men 19-50 years
Fiber	30.6% 11.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	34% 19g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	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	61% 244μg	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	44% 39.5mg	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	2.7% 0.41mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	37.8% 3.02mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	74% 517mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	12% 442g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Sweet Corn vs Sunflower Seeds:

• Raw Yellow Sweet Corn has 20.4 times more Vitamin A, 1.4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 33 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B6 and 74 times more Vitamin E than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Yellow Sweet Corn vs Sunflower Seeds:

• Raw Yellow Sweet Corn has 2.8 times more Potassium, 11.3 times more Sodium and 109.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Calcium, 4.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 13 times more Selenium and 1.6 times more Zinc than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Sweet Corn has 1.6 times more Omega 3, 6.3 times more Carbohydrate, 16.2 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Fat, 2 times more Saturated Fat and 7.2 times more Omega 6 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.