Comparing Nutrients in 100 calories Boiled White Sweet CornVS Sunflower Seeds

Weight per 100 calories

Boiled White Sweet Corn

103g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 6 times more energy per unit of mass than Boiled and Drained White Sweet Corn, which is very high in comparison to other foods. Boiled White Sweet Corn having average energy density.

Which food has more nutrients per 100 calories - Boiled White Sweet Corn or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled White Sweet Corn

12%

11%

77%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Boiled White Sweet Cornvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.45g

Fat

9.1%8.8g

1.45 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g

Saturated Fat

2.4%0.76g

0.2 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.16%0.019g

Omega 3

0.64%0.01g

0.019 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.55%0.6g

Omega 6

23.2%3.95g

0.6 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.2%22.4g

Carbohydrate

2.63%3.42g

22.4 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11%7.97g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.97 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.45%1.05g

Fructose

≤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]

1.05 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.72g

Glucose

0.72 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.2g

Sucrose

%0.43g

6.2 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.33%2.8g

Fiber

3.88%1.47g

2.8 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.15%3.44g

Protein

6.35%3.56g

3.44 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled White Sweet Cornvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.73%0.093mg

Vitamin B1

21%0.25mg

Thiamine

0.093 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.2%0.055mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.055 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.7%1.7mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.77 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.13 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.15%20.6μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

20.6 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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7.1%6.4mg

Vitamin C

0.27%0.24mg

Ascorbic acid

6.4 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.62%0.093mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.093 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.41 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled White Sweet Cornvs Sunflower Seeds

0.21%2.06mg

Calcium

1.34%13.4mg

2.06 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.53%0.059mg

Copper

34.2%0.31mg

0.059 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.1%0.57mg

Iron

11.2%0.9mg

0.57 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.6%32mg

Magnesium

13.3%55.7mg

32 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.6%0.22mg

Manganese

14.5%0.33mg

0.22 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.5%95mg

Phosphorus

16%113mg

95 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.64%260mg

Potassium

3.25%110mg

260 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.5%0.82μg

Selenium

16.5%9.08μg

0.82 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.1mg

Sodium

0.1%1.54mg

3.1 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.06%0.56mg

Zinc

7.8%0.86mg

0.56 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.03%75g

Water

0.022%0.81g

75 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled White Sweet Corn vs Sunflower Seeds:

Boiled and Drained White Sweet Corn has 1.2 times more Vitamin B3, 4 times more Vitamin B5 and 26.7 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 64.9 times more Vitamin E than Boiled and Drained White Sweet Corn.
Both Boiled and Drained White Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
Both Boiled and Drained White Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Boiled White Sweet Corn vs Sunflower Seeds:

Boiled and Drained White Sweet Corn has 2.4 times more Potassium and 92.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 5.2 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 11 times more Selenium and 1.5 times more Zinc than Boiled and Drained White Sweet Corn.
Both Boiled and Drained White Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained White Sweet Corn has 1.8 times more Omega 3, 6.5 times more Carbohydrate, 17.8 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.1 times more Fat, 3.8 times more Saturated Fat and 6.5 times more Omega 6 than Boiled and Drained White Sweet Corn.
Both Boiled and Drained White Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Boiled and Drained White Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled White Sweet CornVS Boiled White Sweet Corn with SaltSunflower SeedsVS Boiled White Sweet Corn with SaltBoiled White Sweet CornVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled White Sweet CornVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled White Sweet Corn or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: