Comparing Nutrients in 500 calories Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Sunflower Seeds

Weight per 500 calories

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

144g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched, which is very high in comparison to other foods. Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched having high energy density.

Which food has more nutrients per 500 calories - Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched

10%

83%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedvs 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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4.22%4.1g

Fat

45.4%44g

4.1 gvs44 g

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

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1.8%0.57g

Saturated Fat

12%3.8g

0.57 gvs3.8 g

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

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3.5%0.056g

Omega 3

3.2%0.051g

0.056 gvs0.051 g

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

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10.6%1.8g

Omega 6

116%19.7g

1.8 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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81%106g

Carbohydrate

13%17g

106 gvs17 g

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

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Sugars

3.1%2.24g

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

NA 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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24%9.05g

Fiber

19.4%7.36g

9.05 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 .

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Vitamins

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedvs Sunflower Seeds

2.23%20μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

20 μgvs2.57 μg

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

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85.4%1.02mg

Vitamin B1

106%1.27mg

Thiamine

1.02 mgvs1.27 mg

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

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48%0.62mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.62 mgvs0.3 mg

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

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46.7%7.47mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.47 mgvs7.14 mg

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

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11%0.55mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.55 mgvs0.97 mg

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

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42.6%0.55mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.55 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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95%379μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

379 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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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedvs Sunflower Seeds

43%430mg

Calcium

6.68%66.8mg

430 mgvs66.8 mg

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

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22%0.2mg

Copper

171%1.54mg

0.2 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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89%7.1mg

Iron

56%4.5mg

7.1 mgvs4.5 mg

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

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18.5%77.6mg

Magnesium

66.3%278mg

77.6 mgvs278 mg

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

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32.2%0.74mg

Manganese

72.6%1.67mg

0.74 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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134%935mg

Phosphorus

80.7%565mg

935 mgvs565 mg

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

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8.75%297mg

Potassium

16.2%552mg

297 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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126%1895mg

Sodium

0.51%7.7mg

1895 mgvs7.7 mg

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

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18%2mg

Zinc

39%4.3mg

2 mgvs4.3 mg

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

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0.4%15g

Water

0.11%4.05g

15 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 Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Sunflower Seeds:

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 2 times more Vitamin B2 and 2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched vs Sunflower Seeds:

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 6.4 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus and 245.9 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.7 times more Copper, 3.6 times more Magnesium, 2.3 times more Manganese, 1.9 times more Potassium and 2.1 times more Zinc than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.

Comparison of macro-nutrients per 500 calories:

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched has 6.2 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.8 times more Fat, 6.6 times more Saturated Fat, 10.9 times more Omega 6 and 1.5 times more Protein than Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 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:

Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Cornmeal, yellow, self-rising, degermed, enrichedSunflower SeedsVS Cornmeal, yellow, self-rising, degermed, enrichedCornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cornmeal, yellow, self-rising, bolted, with wheat flour added, enrichedVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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