Comparing Nutrients in 500 calories Cornmeal, white, self-rising, degermed, enriched VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Cornmeal, white, self-rising, degermed, enriched: 141g
• Oil Roasted Sunflower Seeds: 84.5g

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

Which food has more nutrients per 500 calories - Cornmeal, white, self-rising, degermed, enriched or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	26.3% 10g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	21% 12g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.6% 0.95mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.43mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	51.5% 0.67mg	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	82% 328μg	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.3% 493mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	169% 1.52mg	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	83.3% 6.66mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	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	125% 877mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	127% 1899mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cornmeal, white, self-rising, degermed, enriched vs Oil Roasted Sunflower Seeds:

• Cornmeal, white, self-rising, degermed, enriched has 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Cornmeal, white, self-rising, degermed, enriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Oil Roasted 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, degermed, enriched vs Oil Roasted Sunflower Seeds:

• Cornmeal, white, self-rising, degermed, enriched has 6.7 times more Calcium, 1.8 times more Iron and 749.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.3 times more Copper, 1.6 times more Magnesium, 1.7 times more Potassium and 3.1 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cornmeal, white, self-rising, degermed, enriched has 5.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.9 times more Fat, 18.1 times more Saturated Fat, 28.5 times more Omega 6 and 1.4 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.