Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Canned Corn, Sweet, Yellow, Rinsed With Tap Water

469g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 9.3 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids, which is very high in comparison to other foods. Canned Corn, Sweet, Yellow, Rinsed With Tap Water having low energy density.

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Corn, Sweet, Yellow, Rinsed With Tap Water

12%

17%

71%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Canned Corn, Sweet, Yellow, Rinsed With Tap Watervs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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6.9%6.7g

Fat

27%26g

6.7 gvs26 g

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

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3.2%1.03g

Saturated Fat

11%3.6g

1.03 gvs3.6 g

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

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5.86%0.094g

Omega 3

2.57%0.041g

0.094 gvs0.041 g

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

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18.3%3.1g

Omega 6

102%17.3g

3.1 gvs17.3 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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47%61g

Carbohydrate

8.92%11.6g

61 gvs11.6 g

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

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26.6%19.3g

Sugars

2.17%1.58g

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

19.3 gvs1.58 g

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

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1.1%0.8g

Fructose

0%0g

≤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]

0.8 gvs0 g

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

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%1.2g

Glucose

%0.38g

1.2 gvs0.38 g

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

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%17g

Sucrose

%1.2g

17 gvs1.2 g

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

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21%7.97g

Fiber

14%5.37g

7.97 gvs5.37 g

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

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18.2%10.2g

Protein

18%10g

10.2 gvs10 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Corn, Sweet, Yellow, Rinsed With Tap Watervs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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5.86%0.07mg

Vitamin B1

13.5%0.16mg

Thiamine

0.07 mgvs0.16 mg

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

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5.4%0.07mg

Vitamin B2

11%0.14mg

Riboflavin

0.07 mgvs0.14 mg

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

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23%3.66mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

3.66 mgvs2.1 mg

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

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Vitamin B5

70.3%3.5mg

Pantothenic acid

NA mgvs3.5 mg

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

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Vitamin B6

31%0.4mg

Pyridoxine

NA mgvs0.4 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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34%136μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

136 μgvs119 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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8.85%7.97mg

Vitamin C

0.62%0.56mg

Ascorbic acid

7.97 mgvs0.56 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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Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

NA mgvs18.4 mg

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

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Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

NA μgvs1.57 μg

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

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Minerals

Canned Corn, Sweet, Yellow, Rinsed With Tap Watervs Oil Roasted Sunflower Seeds

0.94%9.38mg

Calcium

4.4%44mg

9.38 mgvs44 mg

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

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16%0.15mg

Copper

102%0.91mg

0.15 mgvs0.91 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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13%1.03mg

Iron

27%2.17mg

1.03 mgvs2.17 mg

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

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12.3%51.6mg

Magnesium

15.3%64.4mg

51.6 mgvs64.4 mg

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

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11.4%0.26mg

Manganese

46%1.05mg

0.26 mgvs1.05 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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27.5%192mg

Phosphorus

82.5%577mg

192 mgvs577 mg

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

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16%544mg

Potassium

7.2%245mg

544 mgvs245 mg

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

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Selenium

72%39.6μg

NA μgvs39.6 μg

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

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51%764mg

Sodium

0.1%1.52mg

764 mgvs1.52 mg

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

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12%1.3mg

Zinc

24%2.64mg

1.3 mgvs2.64 mg

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

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10.5%388g

Water

0.021%0.78g

388 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oil Roasted Sunflower Seeds:

Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.7 times more Vitamin B3 and 14.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1 and 2 times more Vitamin B2 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oil Roasted Sunflower Seeds:

Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.2 times more Potassium, 502.6 times more Sodium and 497.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Calcium, 6.3 times more Copper, 2.1 times more Iron, 4 times more Manganese, 3 times more Phosphorus and 2 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 2.3 times more Omega 3, 5.3 times more Carbohydrate, 12.2 times more Sugars and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Fat, 3.5 times more Saturated Fat and 5.6 times more Omega 6 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Oil Roasted Sunflower SeedsVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Corn, Sweet, Yellow, Rinsed With Tap Water or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: