Comparing Nutrients in 14 ounces Whole Blue Corn Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Blue Corn Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50% 1445kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	116% 44g	38g per day for Men 19-50 years
Protein	62% 34.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	86.3% 6.9mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	149% 1044mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Blue Corn Flour versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Blue Corn Flour vs Roasted Sunflower Seeds:

• 14 ounces of Whole Blue Corn Flour have 1.5 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B3, 12.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for Whole Blue Corn Flour vs Roasted Sunflower Seeds:

• 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 11.9 times more Copper, 2.2 times more Iron, 3.9 times more Manganese, 4.4 times more Phosphorus, 2.2 times more Potassium, 36 times more Selenium and 2.4 times more Zinc than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Roasted Sunflower Seeds contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Blue Corn Flour have 3.1 times more Carbohydrate than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 9.8 times more Fat, 1.3 times more Fiber and 2.2 times more Protein than Whole-grain Blue Corn Flour.