Comparing Nutrients in 14 ounces Degermed yellow Corn flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Degermed yellow Corn flour	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Degermed yellow Corn flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.12% 0.68g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 328g	70% 91g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	111% 42g	38g per day for Men 19-50 years
Protein	39.6% 22g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Degermed yellow Corn flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	242% 3.14mg	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	47.6% 191μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Degermed yellow Corn flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	796% 7.16mg	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	45% 3.6mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	359% 8.26mg	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	34% 238mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Degermed yellow Corn flour VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Degermed yellow Corn flour versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Degermed yellow Corn flour vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 133.5 times more Vitamin B5, 8.2 times more Vitamin B6, 4.9 times more Vitamin B9, 242.2 times more Vitamin E and 10.3 times more Vitamin K than Degermed yellow Corn flour.
• 14 ounces of Degermed yellow Corn flour have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Degermed yellow Corn flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Degermed yellow Corn flour vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 12.7 times more Copper, 4.7 times more Iron, 7.1 times more Magnesium, 37.1 times more Manganese, 19 times more Phosphorus, 5.4 times more Potassium, 9.8 times more Selenium and 14.1 times more Zinc than Degermed yellow Corn flour.
• 14 ounces of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Degermed yellow Corn flour have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 36.9 times more Fat, 41.3 times more Saturated Fat, 3.7 times more Omega 3, 50.8 times more Omega 6, 4.9 times more Sugars, 5.6 times more Fiber and 3.6 times more Protein than Degermed yellow Corn flour.
• 14 ounces of Degermed yellow Corn flour provide inadequate amounts of Omega 3