Comparing Nutrients in 14 ounces Sunflower Seeds VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Sunflower Seeds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	80% 2318kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	59% 76.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	17% 12g	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	2.5% 1.83g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 7.78g	g per day for Men 19-50 years
Fiber	90% 34g	25% 9.53g	38g per day for Men 19-50 years
Protein	147% 82.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	30.2% 0.39mg	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	34.7% 139μg	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	6.17% 5.56mg	15.4% 14mg	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	931% 140mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	31% 310mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	21% 0.19mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	26.7% 0.62mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	8.26% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Boiled Frozen sweet yellow Corn kernels:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 5.7 times more Vitamin B2, 6.4 times more Vitamin B3, 7.5 times more Vitamin B5, 13.6 times more Vitamin B6, 6.5 times more Vitamin B9 and 502.4 times more Vitamin E than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 3.3 times more Vitamin A and 2.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Boiled Frozen sweet yellow Corn kernels:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 37.5 times more Copper, 11.2 times more Iron, 11.6 times more Magnesium, 12.6 times more Manganese, 8.4 times more Phosphorus, 2.8 times more Potassium, 75.7 times more Selenium and 7.9 times more Zinc than Boiled Frozen sweet yellow Corn kernels, drained.
• While Boiled Frozen sweet yellow Corn kernels, drained contain 16.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 7.2 times more Energy, 76.8 times more Fat, 43.3 times more Saturated Fat, 6.7 times more Omega 3, 74.6 times more Omega 6, 3.6 times more Fiber and 8.1 times more Protein than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Dried Sunflower Seed Kernels and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.