Comparing Nutrients in 1 kilogram Cornstarch VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cornstarch	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cornstarch	Sunflower Seeds	Recommended Dietary Allowance
Energy	131% 3810kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	702% 913g	154% 200g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	23.7% 9g	226% 86g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cornstarch	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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

	Cornstarch	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	58.8% 4.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	18.6% 130mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	0.88% 30mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.25% 83.2g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cornstarch vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Cornstarch.
• Both Cornstarch as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cornstarch vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 39 times more Calcium, 36 times more Copper, 11.2 times more Iron, 108.3 times more Magnesium, 36.8 times more Manganese, 50.8 times more Phosphorus, 215 times more Potassium, 18.9 times more Selenium and 83.3 times more Zinc than Cornstarch.

Comparison of macro-nutrients per 1 kilogram:

• Cornstarch has 4.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 1029.2 times more Fat, 495 times more Saturated Fat, more Omega 3, 922 times more Omega 6, more Sugars, 9.6 times more Fiber and 79.9 times more Protein than Cornstarch.
• Both Cornstarch as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.