Comparing Nutrients in 500 calories Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids: 794g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 9.4 times more energy per unit of mass than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids, which is very high in comparison to other foods. Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids having low energy density.

Discover which food has more nutrients per 500 calories - Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	37% 20.6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	51.5% 0.67mg	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	63.5% 254μg	49.4% 198μg	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	40.6% 36.5mg	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	169% 1.52mg	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	52.6% 4.2mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	76.4% 1.76mg	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	62.4% 437mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	117% 1754mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	17.6% 650g	0.035% 1.3g	3700g per day for Men 19-50 years

Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids vs Oil Roasted Sunflower Seeds:

• 500 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 39.3 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids vs Oil Roasted Sunflower Seeds:

• 500 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 1.4 times more Magnesium, 1.7 times more Manganese, 3.2 times more Potassium, 692.2 times more Sodium and 500.1 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 2.2 times more Phosphorus and 13.9 times more Selenium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Oil Roasted Sunflower Seeds contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids lack sufficient amounts of Selenium
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have 4.3 times more Omega 3, 5.7 times more Carbohydrate, 2.3 times more Fiber and 1.2 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 11.1 times more Fat, 8.2 times more Saturated Fat and 18.2 times more Omega 6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• Both Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids provide inadequate amounts of Omega 6
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3