Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS White Corn

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• White Corn: 137g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than White Corn. It has very high energy density when compared to other foods. White Corn Grain having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or White Corn?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
White Corn	10%	11%	79%

Macro Nutrients

	Roasted Sunflower Seeds	White Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.57% 0.089g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	78.3% 102g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	NA	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	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	NA	38g per day for Men 19-50 years
Protein	29.7% 16.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	21% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	65.5% 0.85mg	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	51% 204μg	NA	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	1.34% 1.2mg	0% 0mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	White Corn	Recommended Dietary Allowance
Calcium	6% 60mg	0.96% 9.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	47.8% 0.43mg	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% 3.26mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	29% 0.66mg	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	142% 992mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.38% 14.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3 and 10.4 times more Vitamin B5 than White Corn Grain.
• While White Corn Grain contains 5.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and White Corn Grain have similar amounts of Vitamin B6 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.3 times more Calcium, 3.7 times more Copper, 2.7 times more Manganese, 3.4 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium and 1.5 times more Zinc than White Corn Grain.
• While White Corn Grain contains 1.6 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and White Corn Grain have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Fat, 4.9 times more Saturated Fat, 9.8 times more Omega 6 and 1.3 times more Protein than White Corn Grain.
• While White Corn Grain contains 1.5 times more Omega 3 and 4.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and White Corn Grain have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.