Comparing Nutrients in 500 calories Yellow Sweet Corn VS Roasted Sunflower Seeds

Weight per 500 calories

• Yellow Sweet Corn: 581g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Yellow Sweet Corn	Roasted 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	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	30.6% 11.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	34% 19g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.8% 52.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.3% 10.3mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.16% 11.6mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	51.2% 215mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	5.8% 87.2mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	12% 442g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has more Vitamin A, 9.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 32.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 55.1 times more Vitamin E than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Raw Yellow Sweet Corn has 1.9 times more Magnesium, 2.1 times more Potassium, 33.8 times more Sodium and 428.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 5 times more Copper, 1.9 times more Manganese, 1.9 times more Phosphorus, 19.5 times more Selenium and 1.7 times more Zinc than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Sweet Corn has 1.4 times more Omega 3, 5.3 times more Carbohydrate, 15.5 times more Sugars and 1.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Fat, 2.4 times more Saturated Fat and 10.3 times more Omega 6 than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Yellow Sweet Corn as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.