Comparing Nutrients in 500 calories Sunflower Seed Butter VS Boiled frozen sweet white Corn kernels

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Boiled frozen sweet white Corn kernels: 625g

Sunflower Seed Butter has 7.7 times more energy per 100g than Boiled frozen sweet white Corn kernels. It has very high energy density when compared to other foods. Boiled frozen sweet white Corn kernels, drained having average energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Boiled frozen sweet white Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Sunflower Seed Butter	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	94% 122g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	27% 19.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	25% 14g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	62% 0.81mg	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	48% 192μg	48.4% 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	2.43% 2.2mg	21.5% 19.4mg	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	124% 18.5mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.56% 1.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	25.7% 0.23mg	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	41.7% 3.34mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	34.5% 0.79mg	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	77% 540mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	13% 480g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Boiled Frozen Sweet White Corn Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Boiled frozen sweet white Corn kernels?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Boiled frozen sweet white Corn kernels:

• 500 calories of Sunflower Seed Butter have 42.4 times more Vitamin E than Boiled frozen sweet white Corn kernels.
• While 500 kcal of Boiled frozen sweet white Corn kernels, drained contain 12.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 8.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled frozen sweet white Corn kernels provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• 500 calories of Boiled frozen sweet white Corn kernels have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Boiled frozen sweet white Corn kernels:

• 500 calories of Sunflower Seed Butter have 5.6 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 19.3 times more Selenium and 1.6 times more Zinc than Boiled frozen sweet white Corn kernels.
• While 500 kcal of Boiled frozen sweet white Corn kernels, drained contain 2 times more Potassium and 954.5 times more Water than Sunflower Seed Butter no Salt.
• 500 calories of Boiled frozen sweet white Corn kernels lack sufficient amounts of Selenium
• Both Sunflower Seed Butter no Salt as well as Boiled frozen sweet white Corn kernels, drained lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 16.6 times more Fat, 9.2 times more Saturated Fat and 6.4 times more Omega 6 than Boiled frozen sweet white Corn kernels.
• While 500 kcal of Boiled frozen sweet white Corn kernels, drained contain 6.5 times more Carbohydrate, 2.3 times more Sugars and 3.2 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled frozen sweet white Corn kernels offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled frozen sweet white Corn kernels provide inadequate amounts of Omega 6
• Both Sunflower Seed Butter no Salt as well as Boiled frozen sweet white Corn kernels, drained provide inadequate amounts of Omega 3 in 500 calories.