Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.3% 880kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	154% 200g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	4.14% 3g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 16.5g	% 25g	g per day for Men 19-50 years
Fiber	55.3% 21g	226% 86g	38g per day for Men 19-50 years
Protein	54% 30g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	90% 360μg	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	71% 64mg	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	5.33% 0.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	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	52.5% 4.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	100% 700mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	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	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.3% 750g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Sunflower Seeds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 3.3 times more Vitamin A and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 5.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.1 times more Vitamin B5, 8 times more Vitamin B6, 6.3 times more Vitamin B9 and 439.6 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Sunflower Seeds:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 15.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 50 times more Copper, 12.5 times more Iron, 18.1 times more Magnesium, 15.9 times more Manganese, 9.4 times more Phosphorus, 3 times more Potassium, 75.7 times more Selenium and 13.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 6.6 times more Energy, 66 times more Fat, 37.4 times more Saturated Fat, 5.5 times more Omega 3, 64.9 times more Omega 6, 4.1 times more Fiber and 6.9 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.