Comparing Nutrients in 1 kilogram White Sweet Corn VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Sweet Corn	13%	11%	76%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	White Sweet Corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 860kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	163% 52g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	185% 241g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	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	71% 27g	292% 111g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	345% 193g	56g per day for Men 19-50 years

Vitamins

	White Sweet Corn	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	167% 2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	115% 460μg	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	75.6% 68mg	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	4.67% 0.7mg	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

	White Sweet Corn	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	127% 890mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	20.5% 760g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: White Sweet Corn VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of White Sweet Corn versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of White Sweet Corn has 1.9 times more Vitamin B1 and 4.9 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 4.1 times more Vitamin B2, 4.1 times more Vitamin B3, 9.3 times more Vitamin B5, 14.6 times more Vitamin B6, 5.2 times more Vitamin B9, 372.9 times more Vitamin E and 9 times more Vitamin K than Raw White Sweet Corn.
• 1 kilogram of White Sweet Corn have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw White Sweet Corn as well as Dry Roasted 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 White Sweet Corn vs Roasted Sunflower Seeds:

• 1 kilogram of White Sweet Corn has 63.3 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 35 times more Calcium, 33.9 times more Copper, 7.3 times more Iron, 3.5 times more Magnesium, 13.1 times more Manganese, 13 times more Phosphorus, 3.1 times more Potassium, 132.2 times more Selenium and 11.8 times more Zinc than Raw White Sweet Corn.
• 1 kilogram of White Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 6.8 times more Energy, 42.2 times more Fat, 28.7 times more Saturated Fat, 4.3 times more Omega 3, 60.5 times more Omega 6, 1.3 times more Carbohydrate, 4.1 times more Fiber and 6 times more Protein than Raw White Sweet Corn.
• Both White Sweet Corn and Roasted Sunflower Seeds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of White Sweet Corn provide inadequate amounts of Omega 3