Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

341g

Roasted Sunflower Seeds have 6.6 times more energy per 100g than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared . It has very high energy density when compared to other foods. Corn, sweet, yellow, frozen, kernels cut off cob, unprepared having average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Corn, sweet, yellow, frozen, kernels cut off cob, unprepared ?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

12%

81%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

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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26.5%25.7g

Fat

2.74%2.66g

25.7 gvs2.66 g

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

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8.4%2.7g

Saturated Fat

1.27%0.41g

2.7 gvs0.41 g

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

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2.22%0.036g

Omega 3

2.34%0.038g

0.036 gvs0.038 g

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

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99%17g

Omega 6

7.1%1.2g

17 gvs1.2 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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9.54%12.4g

Carbohydrate

54.3%70.6g

12.4 gvs70.6 g

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

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1.94%1.4g

Sugars

11.8%8.52g

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

1.4 gvs8.52 g

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

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Fructose

1.4%1.02g

≤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]

NA gvs1.02 g

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

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Glucose

%1.3g

NA gvs1.3 g

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

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Sucrose

%5.63g

NA gvs5.63 g

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

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15%5.72g

Fiber

19%7.16g

5.72 gvs7.16 g

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

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17.8%9.96g

Protein

18.4%10.3g

9.96 gvs10.3 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

0%0μg

Vitamin A

3.8%34μg

RAE, retinol activity equivalents

0 μgvs34 μg

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

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4.55%0.055mg

Vitamin B1

23.6%0.28mg

Thiamine

0.055 mgvs0.28 mg

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

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9.75%0.13mg

Vitamin B2

18%0.23mg

Riboflavin

0.13 mgvs0.23 mg

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

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22.7%3.63mg

Vitamin B3

37%5.93mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs5.93 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

24.6%1.23mg

Pantothenic acid

3.63 mgvs1.23 mg

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

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32%0.41mg

Vitamin B6

44%0.57mg

Pyridoxine

0.41 mgvs0.57 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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30.5%122μg

Vitamin B9

30.7%123μg

Folates and Folic Acid

122 μgvs123 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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0.8%0.72mg

Vitamin C

24.2%22mg

Ascorbic acid

0.72 mgvs22 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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89.7%13.5mg

Vitamin E

1.8%0.27mg

Tocopherols and Tocotrienols

13.5 mgvs0.27 mg

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

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1.16%1.4μg

Vitamin K

0.85%1.02μg

Phytomenadione or phylloquinone

1.4 μgvs1.02 μg

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

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Minerals

Roasted Sunflower Seedsvs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

3.6%36mg

Calcium

1.36%13.6mg

36 mgvs13.6 mg

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

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105%0.94mg

Copper

13.6%0.12mg

0.94 mgvs0.12 mg

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

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Fluoride

1.24%49.8μg

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

NA μgvs49.8 μg

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

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24.5%1.96mg

Iron

18%1.43mg

1.96 mgvs1.43 mg

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

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16%66.5mg

Magnesium

14.6%61.4mg

66.5 mgvs61.4 mg

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

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47.3%1.1mg

Manganese

18.2%0.42mg

1.1 mgvs0.42 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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85%595mg

Phosphorus

34%239mg

595 mgvs239 mg

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

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13%438mg

Potassium

21.4%726mg

438 mgvs726 mg

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

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74.3%41μg

Selenium

4.34%2.4μg

41 μgvs2.4 μg

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

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0.1%1.55mg

Sodium

0.68%10.2mg

1.55 mgvs10.2 mg

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

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24.8%2.73mg

Zinc

11.8%1.3mg

2.73 mgvs1.3 mg

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

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0.017%0.62g

Water

6.9%256g

0.62 gvs256 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 Roasted Sunflower Seeds vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B5 and 49.3 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain more Vitamin A, 5.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 30.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Vitamin B9 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Corn, sweet, yellow, frozen, kernels cut off cob, unprepared :

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 7.7 times more Copper, 1.4 times more Iron, 2.6 times more Manganese, 2.5 times more Phosphorus, 17.1 times more Selenium and 2.1 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 1.7 times more Potassium and 413.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 9.7 times more Fat, 6.6 times more Saturated Fat and 14 times more Omega 6 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 5.7 times more Carbohydrate, 6.1 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCorn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Frozen sweet yellow Corn kernelsCorn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Frozen sweet yellow Corn kernels

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Corn, sweet, yellow, frozen, kernels cut off cob, unprepared ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: