Comparing Nutrients in 14 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 349kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	73.5% 96g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	1.64% 1.2g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.55g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	116% 44g	38g per day for Men 19-50 years
Protein	21.4% 12g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	35.7% 143μg	235% 941μg	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	28.2% 25.4mg	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	2.1% 0.32mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	1.45% 58μg	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	21% 1.67mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	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	39.7% 278mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.05% 298g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Roasted Sunflower Seeds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have more Vitamin A and 4.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 4 times more Vitamin B3, 19.5 times more Vitamin B5, 4.8 times more Vitamin B6, 6.6 times more Vitamin B9, 326.3 times more Vitamin E and 9 times more Vitamin K than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Roasted Sunflower Seeds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 62.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.5 times more Calcium, 50.8 times more Copper, 9 times more Iron, 7.2 times more Magnesium, 17.2 times more Manganese, 16.5 times more Phosphorus, 4 times more Potassium, 113.3 times more Selenium and 13.9 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Energy, 63.8 times more Fat, 43.9 times more Saturated Fat, 6.3 times more Omega 3, 92.3 times more Omega 6, 5.3 times more Fiber and 6.4 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.