Comparing Nutrients in 14 ounces Boiled Yellow Sweet Corn VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Yellow Sweet Corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 381kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	70% 91g	130g per day for Men 19-50 years
Sugars	25% 18g	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	4.32% 3.14g	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	% 3.33g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 11g	% 9.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	111% 42g	38g per day for Men 19-50 years
Protein	24% 13.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	23% 91μg	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	24.3% 22mg	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	2.4% 0.36mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	22.3% 1.8mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	43.7% 306mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	22.4% 2.46mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.87% 291g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Yellow Sweet Corn 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 Boiled Yellow Sweet Corn vs Oil Roasted Sunflower Seeds:

• 14 ounces of Boiled Yellow Sweet Corn have 5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 4.9 times more Vitamin B2, 2.5 times more Vitamin B3, 8.8 times more Vitamin B5, 5.7 times more Vitamin B6, 10.2 times more Vitamin B9, 403.7 times more Vitamin E and 7.8 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• 14 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Yellow Sweet Corn as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Yellow Sweet Corn vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 36.8 times more Copper, 9.5 times more Iron, 4.9 times more Magnesium, 12.5 times more Manganese, 14.8 times more Phosphorus, 2.2 times more Potassium, 391 times more Selenium and 8.4 times more Zinc than Boiled and Drained Yellow Sweet Corn.
• 14 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Yellow Sweet Corn have 1.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 6.2 times more Energy, 34.2 times more Fat, 35.9 times more Saturated Fat, 4.5 times more Omega 3, 58.4 times more Omega 6, 4.4 times more Fiber and 5.9 times more Protein than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Yellow Sweet Corn provide inadequate amounts of Omega 3