Comparing Nutrients in 1 kilogram Sunflower Seeds VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	201% 5840kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	110% 143g	130g per day for Men 19-50 years
Sugars	36% 26g	61.2% 44.4g	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	2.5% 1.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 25g	% 39g	g per day for Men 19-50 years
Fiber	226% 86g	52.6% 20g	38g per day for Men 19-50 years
Protein	371% 208g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	28.5% 0.37mg	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	568% 2270μg	98% 390μg	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	15.6% 14mg	20% 18mg	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	2345% 352mg	6% 0.9mg	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

	Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	78% 780mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	36.7% 0.33mg	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	656% 52.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	29% 0.67mg	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	943% 6600mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of Sunflower Seeds has 37.9 times more Vitamin B1, 4 times more Vitamin B2, 8.3 times more Vitamin B3, 5.4 times more Vitamin B5, 36.4 times more Vitamin B6, 5.8 times more Vitamin B9 and 390.8 times more Vitamin E than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 1.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 1 kilogram of Sunflower Seeds has 26 times more Calcium, 54.5 times more Copper, 19.4 times more Iron, 25 times more Magnesium, 29.1 times more Manganese, 14.3 times more Phosphorus, 4.9 times more Potassium, 75.7 times more Selenium and 15.6 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 22.8 times more Sodium and 17.2 times more Water than Dried Sunflower Seed Kernels.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 8.7 times more Energy, 42.2 times more Fat, 18.2 times more Saturated Fat, 3.3 times more Omega 3, 47.7 times more Omega 6, 1.4 times more Carbohydrate, 4.3 times more Fiber and 9.1 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contains 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3