Comparing Nutrients in 1 kilogram Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.4% 940kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	176% 229g	130g per day for Men 19-50 years
Sugars	49.5% 36g	43% 31g	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	7.3% 5.3g	0% 0g	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	% 5.6g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 23g	% 23.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	279% 106g	38g per day for Men 19-50 years
Protein	55.5% 31g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	609% 7.9mg	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	77.5% 310μg	585% 2340μg	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	53.3% 48mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	2004% 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	76.3% 6.1mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	904% 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	107% 750mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	19.8% 732g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have more Vitamin A and 4.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 27.8 times more Vitamin B5, 3.5 times more Vitamin B6, 7.5 times more Vitamin B9, 454.1 times more Vitamin E and 7.8 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 80 times more Sodium and 47.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 39.2 times more Copper, 7 times more Iron, 4.4 times more Magnesium, 14.6 times more Manganese, 15.2 times more Phosphorus, 1.9 times more Potassium, 111.7 times more Selenium and 8.3 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 6.3 times more Energy, 69.3 times more Fat, 62 times more Saturated Fat, 8.1 times more Omega 3, 101.2 times more Omega 6, 3.8 times more Fiber and 6.5 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.