Comparing Nutrients in 1 kilogram Cornmeal, degermed, enriched, yellow VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	6.88% 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	47.5% 8.1g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 795g	154% 200g	130g per day for Men 19-50 years
Sugars	22.2% 16g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 6.8g	% 25g	g per day for Men 19-50 years
Fiber	103% 39g	226% 86g	38g per day for Men 19-50 years
Protein	127% 71g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.82mg	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	523% 2090μg	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	0% 0mg	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	8% 1.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	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	545% 43.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	141% 990mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.02% 112g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cornmeal, degermed, enriched, yellow vs Sunflower Seeds:

• Cornmeal, degermed, enriched, yellow has 3.7 times more Vitamin A than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B3, 4.7 times more Vitamin B5, 7.4 times more Vitamin B6, more Vitamin C and 293.1 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Cornmeal, degermed, enriched, yellow 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 Cornmeal, degermed, enriched, yellow vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 26 times more Calcium, 23.7 times more Copper, 10.2 times more Magnesium, 11.2 times more Manganese, 6.7 times more Phosphorus, 4.5 times more Potassium, 5 times more Selenium and 7.6 times more Zinc than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cornmeal, degermed, enriched, yellow has 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 29.4 times more Fat, 20.3 times more Saturated Fat, 3 times more Omega 3, 28.5 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fiber and 2.9 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.