Comparing Nutrients in 1 kilogram Yellow Sweet Corn VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Yellow Sweet Corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 860kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	176% 229g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 23.7g	g per day for Men 19-50 years
Fiber	52.6% 20g	279% 106g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	65% 5.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	127% 890mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	79.4% 2700mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	20.6% 761g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Corn has more Vitamin A and 6.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2.3 times more Vitamin B3, 9.7 times more Vitamin B5, 8.5 times more Vitamin B6, 5.6 times more Vitamin B9, 519 times more Vitamin E and 10.3 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn 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 Yellow Sweet Corn vs Oil Roasted Sunflower Seeds:

• Raw Yellow Sweet Corn has 5 times more Sodium and 49.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 33.4 times more Copper, 8.2 times more Iron, 3.4 times more Magnesium, 12.8 times more Manganese, 12.8 times more Phosphorus, 1.8 times more Potassium, 130.3 times more Selenium and 11.3 times more Zinc than Raw Yellow Sweet Corn.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Sweet Corn has 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Energy, 38 times more Fat, 21.7 times more Saturated Fat, 5.8 times more Omega 3, 72.5 times more Omega 6, 5.3 times more Fiber and 6.1 times more Protein than Raw Yellow Sweet Corn.
• Both Raw Yellow Sweet Corn and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Raw Yellow Sweet Corn as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.