Comparing Nutrients in 100 calories Boiled White Sweet CornVS Roasted Sunflower Seeds

Weight per 100 calories

Boiled White Sweet Corn

103g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled White Sweet Corn

12%

11%

77%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Boiled White Sweet Cornvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Vegetables rich in Energy

1.5%1.45g

Fat

8.82%8.56g

1.45 gvs8.56 g

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

Find Vegetables rich in Fat

0.63%0.2g

Saturated Fat

2.8%0.9g

0.2 gvs0.9 g

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

Find Vegetables rich in Saturated Fat

1.16%0.019g

Omega 3

0.74%0.012g

0.019 gvs0.012 g

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

Find Vegetables rich in Omega 3

3.55%0.6g

Omega 6

33%5.63g

0.6 gvs5.63 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

17.2%22.4g

Carbohydrate

3.2%4.14g

22.4 gvs4.14 g

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

Find Vegetables rich in Carbohydrate

11%7.97g

Sugars

0.65%0.47g

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

7.97 gvs0.47 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

%0.72g

Glucose

0.72 gvsNA g

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

Find Vegetables rich in Glucose

%6.2g

Sucrose

6.2 gvsNA g

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

Find Vegetables rich in Sucrose

7.33%2.8g

Fiber

5%1.9g

2.8 gvs1.9 g

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

Find Vegetables rich in Fiber

6.15%3.44g

Protein

5.93%3.32g

3.44 gvs3.32 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled White Sweet Cornvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

7.73%0.093mg

Vitamin B1

1.5%0.018mg

Thiamine

0.093 mgvs0.018 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

4.2%0.055mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.055 mgvs0.042 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

10.7%1.7mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.2 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

15.4%0.77mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.77 mgvs1.2 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

10%0.13mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.13 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

5.15%20.6μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

20.6 μgvs40.7 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.62%0.093mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.093 mgvs4.5 mg

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

Find Vegetables rich in Vitamin E

0.34%0.41μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.41 μgvs0.46 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled White Sweet Cornvs Roasted Sunflower Seeds

0.21%2.06mg

Calcium

1.2%12mg

2.06 mgvs12 mg

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

Find Vegetables rich in Calcium

6.53%0.059mg

Copper

35%0.31mg

0.059 mgvs0.31 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

7.1%0.57mg

Iron

8.16%0.65mg

0.57 mgvs0.65 mg

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

Find Vegetables rich in Iron

7.6%32mg

Magnesium

5.28%22mg

32 mgvs22 mg

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

Find Vegetables rich in Magnesium

9.6%0.22mg

Manganese

15.8%0.36mg

0.22 mgvs0.36 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

13.5%95mg

Phosphorus

28.4%198mg

95 mgvs198 mg

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

Find Vegetables rich in Phosphorus

7.64%260mg

Potassium

4.3%146mg

260 mgvs146 mg

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

Find Vegetables rich in Potassium

1.5%0.82μg

Selenium

24.8%13.6μg

0.82 μgvs13.6 μg

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

Find Vegetables rich in Selenium

0.21%3.1mg

Sodium

0.034%0.52mg

3.1 mgvs0.52 mg

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

Find Vegetables rich in Sodium

5.06%0.56mg

Zinc

8.26%0.91mg

0.56 mgvs0.91 mg

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

Find Vegetables rich in Zinc

2.03%75g

Water

0.006%0.21g

75 gvs0.21 g

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

Find Vegetables rich in Water

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

Boiled and Drained White Sweet Corn has 5.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 26.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B5, 2 times more Vitamin B9 and 48.3 times more Vitamin E than Boiled and Drained White Sweet Corn.
Both Boiled and Drained White Sweet Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 100 kcal.
Both Boiled and Drained White Sweet Corn as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Boiled and Drained White Sweet Corn has 1.4 times more Magnesium, 1.8 times more Potassium and 364.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 5.4 times more Copper, 1.6 times more Manganese, 2.1 times more Phosphorus, 16.5 times more Selenium and 1.6 times more Zinc than Boiled and Drained White Sweet Corn.
Both Boiled and Drained White Sweet Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained White Sweet Corn has 1.6 times more Omega 3, 5.4 times more Carbohydrate, 17 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.9 times more Fat, 4.4 times more Saturated Fat and 9.3 times more Omega 6 than Boiled and Drained White Sweet Corn.
Both Boiled and Drained White Sweet Corn and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 kcal.
Both Boiled and Drained White Sweet Corn as well as Dry Roasted Sunflower Seed Kernels no Salt 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 SaltRoasted Sunflower SeedsVS Boiled White Sweet Corn with SaltBoiled White Sweet CornVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled White Sweet CornVS Roasted Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: