Comparing Nutrients in 1 kilogram Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 640kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	154% 200g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	2.34% 1.7g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 36g	% 25g	g per day for Men 19-50 years
Fiber	44.7% 17g	226% 86g	38g per day for Men 19-50 years
Protein	39% 22g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	72.5% 290μg	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	19% 17mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	27.5% 2.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	58.6% 410mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	109% 1630mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.4% 828g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 10.7 times more Vitamin B3 and 7.8 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 18.1 times more Sodium and 17.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 58.1 times more Copper, 23.9 times more Iron, 29.5 times more Magnesium, 34.8 times more Manganese, 16.1 times more Phosphorus, 5.6 times more Potassium and 17.9 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.1 times more Energy, 36 times more Fat, 20.3 times more Saturated Fat, 3 times more Omega 3, 34.8 times more Omega 6, 1.5 times more Carbohydrate, 5.1 times more Fiber and 9.5 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.