Comparing Nutrients in 14 ounces Sunflower Seeds VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Sunflower Seeds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	80% 2318kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	11% 1.87g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 3.53g	g per day for Men 19-50 years
Fiber	90% 34g	21% 7.94g	38g per day for Men 19-50 years
Protein	147% 82.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	31% 310mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	24% 0.21mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	28% 0.65mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Yellow Sweet Corn:

• Dried Sunflower Seed Kernels have 9.5 times more Vitamin B1, 6.5 times more Vitamin B2, 4.7 times more Vitamin B3, 1.6 times more Vitamin B5, 14.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 502.4 times more Vitamin E than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 3 times more Vitamin A and 4.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Dried Sunflower Seed Kernels have 39 times more Calcium, 33.3 times more Copper, 10.1 times more Iron, 8.8 times more Magnesium, 12 times more Manganese, 7.4 times more Phosphorus, 2.4 times more Potassium, 88.3 times more Selenium and 10.9 times more Zinc than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.7 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 6.8 times more Energy, 38.1 times more Fat, 13.7 times more Saturated Fat, 4.3 times more Omega 3, 48.8 times more Omega 6, 4.3 times more Fiber and 6.4 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Yellow Sweet Corn have similar amounts of Carbohydrate per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.