Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedVS Sunflower Seeds

Weight per 500 calories

Canned Corn, Sweet, Yellow, Cream Style, No Salt Added

694g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 8.1 times more energy per unit of mass than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added, which is very high in comparison to other foods. Canned Corn, Sweet, Yellow, Cream Style, No Salt Added having average energy density.

Which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Cream Style, No Salt Added or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Corn, Sweet, Yellow, Cream Style, No Salt Added

87%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Canned Corn, Sweet, Yellow, Cream Style, No Salt Addedvs 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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3%2.9g

Fat

45.4%44g

2.9 gvs44 g

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

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1.4%0.45g

Saturated Fat

12%3.8g

0.45 gvs3.8 g

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

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2.6%0.042g

Omega 3

3.2%0.051g

0.042 gvs0.051 g

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

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7.9%1.34g

Omega 6

116%19.7g

1.34 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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97%126g

Carbohydrate

13%17g

126 gvs17 g

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

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31%22.4g

Sugars

3.1%2.24g

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

22.4 gvs2.24 g

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

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2.2%1.6g

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]

1.6 gvsNA g

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

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%1.6g

Glucose

1.6 gvsNA g

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

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%18.5g

Sucrose

%2.14g

18.5 gvs2.14 g

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

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22%8.33g

Fiber

19.4%7.36g

8.33 gvs7.36 g

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

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21.6%12g

Protein

31.8%17.8g

12 gvs17.8 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, Cream Style, No Salt Addedvs Sunflower Seeds

3.1%27.8μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

27.8 μgvs2.57 μg

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

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14.5%0.17mg

Vitamin B1

106%1.27mg

Thiamine

0.17 mgvs1.27 mg

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

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28.3%0.37mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.37 mgvs0.3 mg

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

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41.7%6.67mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

6.67 mgvs7.14 mg

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

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25%1.25mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.25 mgvs0.97 mg

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

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33.7%0.44mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.44 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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78%313μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

313 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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35.5%32mg

Vitamin C

1.33%1.2mg

Ascorbic acid

32 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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3.24%0.49mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.49 mgvs30 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Canned Corn, Sweet, Yellow, Cream Style, No Salt Addedvs Sunflower Seeds

2.1%21mg

Calcium

6.68%66.8mg

21 mgvs66.8 mg

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

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40%0.36mg

Copper

171%1.54mg

0.36 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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33%2.64mg

Iron

56%4.5mg

2.64 mgvs4.5 mg

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

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28%118mg

Magnesium

66.3%278mg

118 mgvs278 mg

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

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11.8%0.27mg

Manganese

72.6%1.67mg

0.27 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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50.6%354mg

Phosphorus

80.7%565mg

354 mgvs565 mg

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

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27.4%931mg

Potassium

16.2%552mg

931 mgvs552 mg

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

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5.05%2.78μg

Selenium

82.5%45.4μg

2.78 μgvs45.4 μg

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

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1.4%21mg

Sodium

0.51%7.7mg

21 mgvs7.7 mg

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

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33.5%3.7mg

Zinc

39%4.3mg

3.7 mgvs4.3 mg

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

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14.8%547g

Water

0.11%4.05g

547 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 Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Sunflower Seeds:

Canned Corn, Sweet, Yellow, Cream Style, No Salt Added has 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 26.7 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.3 times more Vitamin B1, 2.6 times more Vitamin B6 and 61.9 times more Vitamin E than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Corn, Sweet, Yellow, Cream Style, No Salt Added vs Sunflower Seeds:

Canned Corn, Sweet, Yellow, Cream Style, No Salt Added has 1.7 times more Potassium and 135 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Calcium, 4.3 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 6.2 times more Manganese, 1.6 times more Phosphorus and 16.3 times more Selenium than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Dried Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Corn, Sweet, Yellow, Cream Style, No Salt Added has 7.4 times more Carbohydrate and 10 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.1 times more Fat, 8.4 times more Saturated Fat, 14.7 times more Omega 6 and 1.5 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, No Salt Added.
Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Canned Corn, Sweet, Yellow, Cream Style, No Salt Added 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:

Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedVS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedSunflower SeedsVS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCanned Corn, Sweet, Yellow, Cream Style, No Salt AddedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Corn, Sweet, Yellow, Cream Style, No Salt Added or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: