Comparing Nutrients in 14 ounces Boiled White Sweet Corn VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled White Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 385kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.3% 86g	61% 79.4g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	14.3% 10.4g	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	5.6% 4.05g	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	% 2.78g	NA	g per day for Men 19-50 years
Sucrose	% 24g	% 9.92g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	90% 34g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.97mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	411% 5.34mg	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	20% 79.4μg	225% 901μg	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	27.3% 24.6mg	6.17% 5.56mg	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	2.4% 0.36mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	794% 7.14mg	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	27.3% 2.2mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	336% 7.74mg	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	52% 365mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled White Sweet Corn vs Sunflower Seeds:

• Boiled and Drained White Sweet Corn has 4.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 6.7 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 10.6 times more Vitamin B6, 11.4 times more Vitamin B9 and 390.8 times more Vitamin E than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled White Sweet Corn vs Sunflower Seeds:

• Boiled and Drained White Sweet Corn has 15.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 31.6 times more Copper, 9.5 times more Iron, 10.5 times more Magnesium, 9.1 times more Manganese, 7.2 times more Phosphorus, 2.6 times more Potassium, 66.3 times more Selenium and 9.3 times more Zinc than Boiled and Drained White Sweet Corn.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained White Sweet Corn has 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Energy, 36.5 times more Fat, 22.6 times more Saturated Fat, 3.3 times more Omega 3, 39.3 times more Omega 6, 3.2 times more Fiber and 6.2 times more Protein than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained White Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.