Comparing Nutrients in 500 calories Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Sunflower Seeds

Weight per 500 calories

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

633g

Sunflower Seeds

85.6g

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 500 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%

500 kcal ▼

Macro Nutrients

Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with Saltvs 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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4.37%4.24g

Fat

45.4%44g

4.24 gvs44 g

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

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1.3%0.42g

Saturated Fat

12%3.8g

0.42 gvs3.8 g

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

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2.37%0.038g

Omega 3

3.2%0.051g

0.038 gvs0.051 g

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

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7.33%1.25g

Omega 6

116%19.7g

1.25 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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91%118g

Carbohydrate

13%17g

118 gvs17 g

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

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27%19.4g

Sugars

3.1%2.24g

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

19.4 gvs2.24 g

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

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4%2.9g

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]

2.9 gvsNA g

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

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%3.04g

Glucose

3.04 gvsNA g

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

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%12.4g

Sucrose

%2.14g

12.4 gvs2.14 g

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

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40%15g

Fiber

19.4%7.36g

15 gvs7.36 g

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

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29%16g

Protein

31.8%17.8g

16 gvs17.8 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

7.03%63.3μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

63.3 μgvs2.57 μg

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

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16%0.19mg

Vitamin B1

106%1.27mg

Thiamine

0.19 mgvs1.27 mg

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

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30%0.39mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.39 mgvs0.3 mg

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

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52%8.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs7.14 mg

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

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19%0.96mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.96 mgvs0.97 mg

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

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48%0.63mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.63 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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55.4%222μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

222 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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24.6%22mg

Vitamin C

1.33%1.2mg

Ascorbic acid

22 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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2.95%0.44mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.44 mgvs30 mg

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

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1.6%1.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.9 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

1.9%19mg

Calcium

6.68%66.8mg

19 mgvs66.8 mg

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

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33.8%0.3mg

Copper

171%1.54mg

0.3 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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37%2.97mg

Iron

56%4.5mg

2.97 mgvs4.5 mg

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

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42%177mg

Magnesium

66.3%278mg

177 mgvs278 mg

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

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42.7%0.98mg

Manganese

72.6%1.67mg

0.98 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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71.4%500mg

Phosphorus

80.7%565mg

500 mgvs565 mg

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

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43.4%1475mg

Potassium

16.2%552mg

1475 mgvs552 mg

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

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8.06%4.43μg

Selenium

82.5%45.4μg

4.43 μgvs45.4 μg

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

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103%1551mg

Sodium

0.51%7.7mg

1551 mgvs7.7 mg

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

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36.2%4mg

Zinc

39%4.3mg

4 mgvs4.3 mg

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

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13%488g

Water

0.11%4.05g

488 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: