Comparing Nutrients in 500 calories Degermed yellow Corn flourVS Sunflower Seeds

Weight per 500 calories

Degermed yellow Corn flour

133g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Degermed yellow Corn flour, which is very high in comparison to other foods. Degermed yellow Corn flour having high energy density.

Which food has more nutrients per 500 calories - Degermed yellow Corn flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Degermed yellow Corn flour

91%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Degermed yellow Corn flourvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.9%1.85g

Fat

45.4%44g

1.85 gvs44 g

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

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0.71%0.23g

Saturated Fat

12%3.8g

0.23 gvs3.8 g

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

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1.83%0.029g

Omega 3

3.2%0.051g

0.029 gvs0.051 g

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

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5.28%0.9g

Omega 6

116%19.7g

0.9 gvs19.7 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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85%110g

Carbohydrate

13%17g

110 gvs17 g

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

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1.18%0.85g

Sugars

3.1%2.24g

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

0.85 gvs2.24 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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6.67%2.53g

Fiber

19.4%7.36g

2.53 gvs7.36 g

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

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13.3%7.45g

Protein

31.8%17.8g

7.45 gvs17.8 g

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

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Vitamins

Degermed yellow Corn flourvs Sunflower Seeds

1.63%14.7μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

14.7 μgvs2.57 μg

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

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8.22%0.099mg

Vitamin B1

106%1.27mg

Thiamine

0.099 mgvs1.27 mg

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

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5.95%0.077mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.077 mgvs0.3 mg

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

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22%3.54mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs7.14 mg

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

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1.4%0.069mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.069 mgvs0.97 mg

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

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9.95%0.13mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.13 mgvs1.15 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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16%64μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

64 μgvs194 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%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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1.33%0.2mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.2 mgvs30 mg

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

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0.33%0.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.4 μgvs0 μg

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

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Minerals

Degermed yellow Corn flourvs Sunflower Seeds

0.27%2.67mg

Calcium

6.68%66.8mg

2.67 mgvs66.8 mg

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

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21%0.19mg

Copper

171%1.54mg

0.19 mgvs1.54 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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15%1.2mg

Iron

56%4.5mg

1.2 mgvs4.5 mg

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

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5.7%24mg

Magnesium

66.3%278mg

24 mgvs278 mg

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

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3.25%0.075mg

Manganese

72.6%1.67mg

0.075 mgvs1.67 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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11.4%80mg

Phosphorus

80.7%565mg

80 mgvs565 mg

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

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3.53%120mg

Potassium

16.2%552mg

120 mgvs552 mg

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

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19.4%10.7μg

Selenium

82.5%45.4μg

10.7 μgvs45.4 μg

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

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0.089%1.33mg

Sodium

0.51%7.7mg

1.33 mgvs7.7 mg

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

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4.5%0.49mg

Zinc

39%4.3mg

0.49 mgvs4.3 mg

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

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0.35%13g

Water

0.11%4.05g

13 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Degermed yellow Corn flour vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 12.8 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 14 times more Vitamin B5, 8.9 times more Vitamin B6, 3 times more Vitamin B9 and 150.6 times more Vitamin E than Degermed yellow Corn flour.
Both Degermed yellow Corn flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Degermed yellow Corn flour vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 25 times more Calcium, 8.1 times more Copper, 3.7 times more Iron, 11.6 times more Magnesium, 22.4 times more Manganese, 7.1 times more Phosphorus, 4.6 times more Potassium, 4.3 times more Selenium and 8.7 times more Zinc than Degermed yellow Corn flour.

Comparison of macro-nutrients per 500 calories:

Degermed yellow Corn flour has 6.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 23.8 times more Fat, 16.7 times more Saturated Fat, 22 times more Omega 6, 2.9 times more Fiber and 2.4 times more Protein than Degermed yellow Corn flour.
Both Degermed yellow Corn flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Degermed yellow Corn flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Degermed yellow Corn flourVS White Corn flour masaSunflower SeedsVS White Corn flour masaDegermed yellow Corn flourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Degermed yellow Corn flourVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Degermed yellow Corn flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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