Comparing Nutrients in 1 kilogram Corn VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3650kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	163% 52g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	185% 241g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	192% 73g	292% 111g	38g per day for Men 19-50 years
Protein	168% 94g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	618% 8.04mg	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	47.5% 190μg	593% 2370μg	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	0% 0mg	15.6% 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	32.7% 4.9mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	2033% 18.3mg	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	339% 27mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	917% 21mg	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	300% 2100mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn vs Roasted Sunflower Seeds:

• Yellow Corn Grain has more Vitamin A and 3.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 16.6 times more Vitamin B5, 1.3 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C, 53.3 times more Vitamin E and 9 times more Vitamin K than Yellow Corn Grain .
• Both Yellow Corn Grain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Yellow Corn Grain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Corn vs Roasted Sunflower Seeds:

• Yellow Corn Grain has 11.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Calcium, 5.8 times more Copper, 1.4 times more Iron, 4.4 times more Manganese, 5.5 times more Phosphorus, 3 times more Potassium, 5.1 times more Selenium and 2.4 times more Zinc than Yellow Corn Grain .
• Both Yellow Corn Grain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Yellow Corn Grain has 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 10.5 times more Fat, 7.8 times more Saturated Fat, 15.6 times more Omega 6, 4.3 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Yellow Corn Grain .
• Both Yellow Corn Grain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Yellow Corn Grain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.