Comparing Nutrients in 14 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 373kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	63% 81.7g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	NA	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	2.9% 2.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	120% 45.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	246% 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	30.8% 123μg	236% 945μg	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	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	809% 7.28mg	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	30.3% 2.42mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	365% 8.4mg	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	42.5% 298mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	7.85% 291g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 3.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 28.2 times more Vitamin B5, 3.6 times more Vitamin B6 and 7.7 times more Vitamin B9 than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 80 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 39.9 times more Copper, 11.2 times more Iron, 4.4 times more Magnesium, 14.9 times more Manganese, 15.4 times more Phosphorus, 2 times more Potassium and 8.4 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.6 times more Energy, 76.8 times more Fat, 52.2 times more Saturated Fat, 7.9 times more Omega 3, 110.6 times more Omega 6, 4.1 times more Fiber and 5.5 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt provide inadequate amounts of Omega 3 and Omega 6