Comparing Nutrients in 500 calories Cornmeal, white, self-rising, bolted, plain, enriched VS Sunflower Seeds

Weight per 500 calories

• Cornmeal, white, self-rising, bolted, plain, enriched: 150g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cornmeal, white, self-rising, bolted, plain, enriched, which is very high in comparison to other foods. Cornmeal, white, self-rising, bolted, plain, enriched having high energy density.

Which food has more nutrients per 500 calories - Cornmeal, white, self-rising, bolted, plain, enriched or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.4% 0.07g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	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	81% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	26.4% 10g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	22% 12.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	87.2% 349μg	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	0% 0mg	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

	Cornmeal, white, self-rising, bolted, plain, enriched	Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	108% 8.62mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	172% 1204mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	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	124% 1867mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cornmeal, white, self-rising, bolted, plain, enriched vs Sunflower Seeds:

• Cornmeal, white, self-rising, bolted, plain, enriched has 2 times more Vitamin B2 and 1.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cornmeal, white, self-rising, bolted, plain, enriched vs Sunflower Seeds:

• Cornmeal, white, self-rising, bolted, plain, enriched has 8.1 times more Calcium, 1.9 times more Iron, 2.1 times more Phosphorus and 242.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 2.2 times more Magnesium, 1.4 times more Potassium and 1.4 times more Zinc than Cornmeal, white, self-rising, bolted, plain, enriched.

Comparison of macro-nutrients per 500 calories:

• Cornmeal, white, self-rising, bolted, plain, enriched has 6.1 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Fat, 5.3 times more Saturated Fat, 8.8 times more Omega 6 and 1.4 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.