Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Boiled frozen sweet white Corn kernels

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Boiled frozen sweet white Corn kernels: 625g

Roasted Sunflower Seeds have 7.3 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.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled frozen sweet white Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Roasted Sunflower Seeds	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	44% 42.8g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	94% 122g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	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	39.5% 15g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled frozen sweet white Corn kernels	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	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.56% 1.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	6% 60mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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% 3.26mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	13% 480g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Vitamin B5 and 51.3 times more Vitamin E than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 5.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 16.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled frozen sweet white Corn kernels, drained have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Boiled frozen sweet white Corn kernels:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Calcium, 6.8 times more Copper, 1.5 times more Iron, 2.3 times more Manganese, 2.8 times more Phosphorus, 15.6 times more Selenium and 1.8 times more Zinc than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 1.3 times more Potassium and 465.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled frozen sweet white Corn kernels, drained have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.9 times more Fat, 10.9 times more Saturated Fat and 22.9 times more Omega 6 than Boiled frozen sweet white Corn kernels, drained.
• While Boiled frozen sweet white Corn kernels, drained contain 5.9 times more Carbohydrate, 8.3 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled frozen sweet white Corn kernels, drained have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.