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

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Boiled frozen sweet white Corn kernels: 625g

Toasted Sunflower Seeds have 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 - Toasted Sunflower Seeds or Boiled frozen sweet white Corn kernels?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled frozen sweet white Corn kernels	12%	4%	84%

Macro Nutrients

	Toasted 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	47.3% 46g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	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	12.8% 16.6g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	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	24.4% 9.3g	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

	Toasted 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	22% 0.26mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	1.26% 1.13mg	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	NA	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

	Toasted Sunflower Seeds	Boiled frozen sweet white Corn kernels	Recommended Dietary Allowance
Calcium	4.6% 46mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	68.8% 5.5mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	134% 935mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	NA	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	13% 480g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Boiled Frozen Sweet White Corn Kernels Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Sunflower Seeds have 5.1 times more Vitamin B5 than Boiled frozen sweet white Corn kernels.
• While 500 kcal of Boiled frozen sweet white Corn kernels, drained contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3 and 17.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled frozen sweet white Corn kernels provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled frozen sweet white Corn kernels, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Toasted Sunflower Seeds have 6.4 times more Copper, 2.5 times more Iron, 2.2 times more Manganese, 2.6 times more Phosphorus and 1.7 times more Zinc than Boiled frozen sweet white Corn kernels.
• While 500 kcal of Boiled frozen sweet white Corn kernels, drained contain 2.3 times more Potassium and 593.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled frozen sweet white Corn kernels contain similar levels of Magnesium per 500 calories.
• Both Toasted Sunflower Seed Kernels 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 Toasted Sunflower Seeds have 17.1 times more Fat, 11.7 times more Saturated Fat and 24.5 times more Omega 6 than Boiled frozen sweet white Corn kernels.
• While 500 kcal of Boiled frozen sweet white Corn kernels, drained contain 7.4 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds 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 Toasted Sunflower Seed Kernels no Salt as well as Boiled frozen sweet white Corn kernels, drained provide inadequate amounts of Omega 3 in 500 calories.