Comparing Nutrients in 500 calories Microwaved Yellow Corn, Whole Kernel, Frozen VS Sunflower Seeds

Weight per 500 calories

• Microwaved Yellow Corn, Whole Kernel, Frozen: 443g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 5.2 times more energy per unit of mass than Microwaved Yellow Corn, Whole Kernel, Frozen, which is very high in comparison to other foods. Microwaved Yellow Corn, Whole Kernel, Frozen having average energy density.

Which food has more nutrients per 500 calories - Microwaved Yellow Corn, Whole Kernel, Frozen or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.48% 6.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.87% 0.062g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	88% 114g	13% 17g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1.6% 1.15g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 12g	% 2.14g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	28.6% 16g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.9% 53μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.16mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	42% 168μg	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	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.95% 0.44mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 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	21.6% 1.73mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	60% 420mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	36% 1221mg	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	1.18% 17.7mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.35mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	8.18% 303g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved Yellow Corn, Whole Kernel, Frozen vs Sunflower Seeds:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 20.7 times more Vitamin A, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B6 and 68.1 times more Vitamin E than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Microwaved Yellow Corn, Whole Kernel, Frozen vs Sunflower Seeds:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 2.2 times more Potassium and 74.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Calcium, 6.4 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.

Comparison of macro-nutrients per 500 calories:

• Microwaved Yellow Corn, Whole Kernel, Frozen has 6.7 times more Carbohydrate, 6.6 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Fat, 5.7 times more Saturated Fat and 9.9 times more Omega 6 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.