Comparing Nutrients in 14 ounces Sunflower Seeds VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	80% 2318kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	226% 293g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	143% 1.87mg	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	225% 901μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	31% 310mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	68% 0.61mg	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	260% 21mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	93% 2.14mg	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	374% 2619mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Whole Blue Corn Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Whole Blue Corn Flour:

• 14 ounces of Sunflower Seeds have 9.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Whole Blue Corn Flour.

Comparing minerals per 14 ounces for Sunflower Seeds vs Whole Blue Corn Flour:

• 14 ounces of Sunflower Seeds have 15.6 times more Calcium, 11.7 times more Copper, 3 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 24.1 times more Selenium and 2.2 times more Zinc than Whole Blue Corn Flour.
• 14 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.6 times more Energy, 10.1 times more Fat and 2.4 times more Protein than Whole Blue Corn Flour.
• While 14 oz of Whole-grain Blue Corn Flour contain 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Whole Blue Corn Flour offer comparable quantities of Fiber per 14 ounces.