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

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 670kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	163% 52g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	185% 241g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	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	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	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	292% 111g	38g per day for Men 19-50 years
Protein	41% 23g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	98% 390μg	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	33.8% 2.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	65.7% 460mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	22% 814g	0.32% 12g	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 Roasted Sunflower Seeds:

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 1.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 7 times more Vitamin B3, 33.7 times more Vitamin B5, 21.7 times more Vitamin B6, 6.1 times more Vitamin B9, 290 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Corn, Sweet, White, Whole Kernel, Drained Solids have 68.3 times more Sodium and 67.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 55.5 times more Copper, 14.1 times more Iron, 9.9 times more Magnesium, 31.5 times more Manganese, 25.1 times more Phosphorus, 6.4 times more Potassium, 113.3 times more Selenium and 16.5 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 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Energy, 40.8 times more Fat, 21.3 times more Saturated Fat, 3.8 times more Omega 3, 67.9 times more Omega 6, 1.7 times more Carbohydrate, 5.6 times more Fiber and 8.4 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.