Comparing Nutrients in 1 kilogram Yellow Sweet Corn VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 860kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	154% 200g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	% 25g	g per day for Men 19-50 years
Fiber	52.6% 20g	226% 86g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 90μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	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	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

	Yellow Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.6% 761g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has 3 times more Vitamin A and 4.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.5 times more Vitamin B1, 6.5 times more Vitamin B2, 4.7 times more Vitamin B3, 1.6 times more Vitamin B5, 14.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 502.4 times more Vitamin E than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn 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 Yellow Sweet Corn vs Sunflower Seeds:

• Raw Yellow Sweet Corn has 1.7 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 33.3 times more Copper, 10.1 times more Iron, 8.8 times more Magnesium, 12 times more Manganese, 7.4 times more Phosphorus, 2.4 times more Potassium, 88.3 times more Selenium and 10.9 times more Zinc than Raw Yellow Sweet Corn.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Sweet Corn has 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.8 times more Energy, 38.1 times more Fat, 13.7 times more Saturated Fat, 4.3 times more Omega 3, 48.8 times more Omega 6, 4.3 times more Fiber and 6.4 times more Protein than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Raw Yellow Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.