Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 670kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	154% 200g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	36% 26g	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	2.5% 1.8g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 39g	% 25g	g per day for Men 19-50 years
Fiber	52.6% 20g	226% 86g	38g per day for Men 19-50 years
Protein	41% 23g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	1035% 13.5mg	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	98% 390μg	568% 2270μg	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	20% 18mg	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	6% 0.9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	2000% 18mg	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	33.8% 2.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	848% 19.5mg	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	65.7% 460mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	22% 814g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Sunflower Seeds:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 37.9 times more Vitamin B1, 4 times more Vitamin B2, 8.3 times more Vitamin B3, 5.4 times more Vitamin B5, 36.4 times more Vitamin B6, 5.8 times more Vitamin B9 and 390.8 times more Vitamin E than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Sunflower Seeds:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 22.8 times more Sodium and 17.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 54.5 times more Copper, 19.4 times more Iron, 25 times more Magnesium, 29.1 times more Manganese, 14.3 times more Phosphorus, 4.9 times more Potassium, 75.7 times more Selenium and 15.6 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Energy, 42.2 times more Fat, 18.2 times more Saturated Fat, 3.3 times more Omega 3, 47.7 times more Omega 6, 1.4 times more Carbohydrate, 4.3 times more Fiber and 9.1 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.