Comparing Nutrients in 100 calories Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Sunflower Seeds

Weight per 100 calories

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

127g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 7.4 times more energy per unit of mass than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt, which is very high in comparison to other foods. Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt having average energy density.

Which food has more nutrients per 100 calories - Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt

11%

82%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Saltvs 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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0.87%0.85g

Fat

9.1%8.8g

0.85 gvs8.8 g

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

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0.26%0.084g

Saturated Fat

2.4%0.76g

0.084 gvs0.76 g

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

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0.47%0.008g

Omega 3

0.64%0.01g

0.008 gvs0.01 g

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

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1.47%0.25g

Omega 6

23.2%3.95g

0.25 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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18.2%23.7g

Carbohydrate

2.63%3.42g

23.7 gvs3.42 g

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

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5.36%3.9g

Sugars

0.62%0.45g

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

3.9 gvs0.45 g

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

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0.8%0.58g

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]

0.58 gvsNA g

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

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%0.61g

Glucose

0.61 gvsNA g

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

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%2.5g

Sucrose

%0.43g

2.5 gvs0.43 g

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

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8%3.04g

Fiber

3.88%1.47g

3.04 gvs1.47 g

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

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5.76%3.23g

Protein

6.35%3.56g

3.23 gvs3.56 g

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

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Vitamins

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Saltvs Sunflower Seeds

1.4%12.7μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

12.7 μgvs0.51 μg

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

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3.16%0.038mg

Vitamin B1

21%0.25mg

Thiamine

0.038 mgvs0.25 mg

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

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6.04%0.078mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.078 mgvs0.061 mg

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

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10.4%1.66mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs1.43 mg

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

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3.82%0.19mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.19 mgvs0.19 mg

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

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9.64%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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11%44.3μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

44.3 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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4.92%4.43mg

Vitamin C

0.27%0.24mg

Ascorbic acid

4.43 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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0.59%0.089mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.089 mgvs6.02 mg

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

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0.32%0.38μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.38 μgvs0 μg

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

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Minerals

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Saltvs Sunflower Seeds

0.38%3.8mg

Calcium

1.34%13.4mg

3.8 mgvs13.4 mg

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

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6.75%0.061mg

Copper

34.2%0.31mg

0.061 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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7.44%0.59mg

Iron

11.2%0.9mg

0.59 mgvs0.9 mg

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

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8.44%35.4mg

Magnesium

13.3%55.7mg

35.4 mgvs55.7 mg

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

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8.53%0.2mg

Manganese

14.5%0.33mg

0.2 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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14.3%100mg

Phosphorus

16%113mg

100 mgvs113 mg

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

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8.67%295mg

Potassium

3.25%110mg

295 mgvs110 mg

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

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1.6%0.89μg

Selenium

16.5%9.08μg

0.89 μgvs9.08 μg

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

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20.7%310mg

Sodium

0.1%1.54mg

310 mgvs1.54 mg

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

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7.25%0.8mg

Zinc

7.8%0.86mg

0.8 mgvs0.86 mg

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

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2.64%98g

Water

0.022%0.81g

98 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 Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Sunflower Seeds:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 24.6 times more Vitamin A, 1.3 times more Vitamin B2 and 18.5 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 1.8 times more Vitamin B6 and 68 times more Vitamin E than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 kcal.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt vs Sunflower Seeds:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 2.7 times more Potassium, 201.2 times more Sodium and 120.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 5.1 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese and 10.2 times more Selenium than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt have 6.9 times more Carbohydrate, 8.7 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.4 times more Fat, 9.1 times more Saturated Fat and 15.8 times more Omega 6 than Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with SaltSunflower SeedsVS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with SaltSweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: