Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 640kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	18.4% 7g	303% 115g	38g per day for Men 19-50 years
Protein	35% 19.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Toasted 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	21.7% 0.26mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	619% 8.05mg	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	95% 380μg	595% 2380μg	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	61% 55mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	2038% 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	51.3% 4.1mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	919% 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	73% 510mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	22% 813g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids vs Toasted Sunflower Seeds:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids has 3.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 12.5 times more Vitamin B1, 4.7 times more Vitamin B2, 4.5 times more Vitamin B3, 13.5 times more Vitamin B5, 21.8 times more Vitamin B6 and 6.3 times more Vitamin B9 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids vs Toasted Sunflower Seeds:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids has 81.3 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.3 times more Calcium, 32.8 times more Copper, 16.6 times more Iron, 8.1 times more Magnesium, 64.1 times more Manganese, 22.7 times more Phosphorus, 3 times more Potassium and 14.7 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 9.7 times more Energy, 113.6 times more Fat, 77.3 times more Saturated Fat, 11.3 times more Omega 3, 164.7 times more Omega 6, 1.3 times more Carbohydrate, 16.4 times more Fiber and 8.8 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Omega 3, Omega 6 and Fiber