Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Canned Corn, Sweet, White, Whole Kernel, Drained Solids: 746g

Oil Roasted Sunflower Seeds have 8.8 times more energy per 100g than Canned Corn, Sweet, White, Whole Kernel, Drained Solids. It has very high energy density when compared to other foods. Canned Corn, Sweet, White, Whole Kernel, Drained Solids having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Canned Corn, Sweet, White, Whole Kernel, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	82.3% 107g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	45.7% 33g	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	1.85% 1.34g	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	% 0.63g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 2g	% 29g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	39.3% 15g	38g per day for Men 19-50 years
Protein	30.3% 17g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	21.2% 0.28mg	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	49.4% 198μg	72.8% 291μg	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	1.03% 0.93mg	15% 13.4mg	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	205% 30.7mg	4.48% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	27.4% 0.25mg	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	45% 3.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	21.7% 0.5mg	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	137% 962mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	29% 985mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	9.5% 5.22μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	102% 1530mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	16.4% 608g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Canned Corn, Sweet, White, Whole Kernel, Drained Solids?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 500 calories of Oil Roasted Sunflower Seeds have 3.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 45.7 times more Vitamin E than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B9 and 14.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 500 calories of Oil Roasted Sunflower Seeds have 6.2 times more Copper, 1.8 times more Iron, 3.5 times more Manganese, 2.8 times more Phosphorus, 12.6 times more Selenium and 1.8 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 2.4 times more Potassium, 603.8 times more Sodium and 467.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Selenium
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 4.8 times more Fat, 3.3 times more Saturated Fat and 8 times more Omega 6 than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 5.5 times more Carbohydrate, 12.6 times more Sugars and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Corn, Sweet, White, Whole Kernel, Drained Solids offer comparable quantities of Energy and Protein per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3 in 500 calories.