Comparing Nutrients in 500 calories Sunflower Seeds VS White Sweet Corn

Weight per 500 calories

• Sunflower Seeds: 85.6g
• White Sweet Corn: 581g

Sunflower Seeds have 6.8 times more energy per 100g than White Sweet Corn. It has very high energy density when compared to other foods. Raw White Sweet Corn having average energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seeds or White Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Sunflower Seeds	White Sweet Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	85% 111g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	26% 18.7g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	88.4% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	24.6% 0.32mg	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	48.6% 194μg	67% 267μg	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	1.33% 1.2mg	44% 39.5mg	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	201% 30mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	White Sweet Corn	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	1.16% 11.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	35% 0.31mg	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	56% 4.5mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	51.2% 215mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	40.7% 0.94mg	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	80.7% 565mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	5.8% 87.2mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	12% 442g	3700g per day for Men 19-50 years

Sunflower Seeds VS White Sweet Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seeds or White Sweet Corn?

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

• 500 calories of Sunflower Seeds have 3.6 times more Vitamin B6 and 74 times more Vitamin E than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 1.4 times more Vitamin B3, 4.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 33 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and White Sweet Corn provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of White Sweet Corn have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Sunflower Seeds have 4.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 13 times more Selenium and 1.6 times more Zinc than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 2.8 times more Potassium and 109.1 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and White Sweet Corn contain similar levels of Phosphorus per 500 calories.
• 500 calories of White Sweet Corn lack sufficient amounts of Selenium
• Both Dried Sunflower Seed Kernels as well as Raw White Sweet Corn lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seeds have 6.4 times more Fat, 3.6 times more Saturated Fat and 6.3 times more Omega 6 than White Sweet Corn.
• While 500 kcal of Raw White Sweet Corn contain 6.5 times more Carbohydrate, 8.3 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and White Sweet Corn offer comparable quantities of Energy and Protein per 500 calories.
• Both Dried Sunflower Seed Kernels as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in 500 calories.