Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Degermed yellow Corn flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	201% 5820kcal	129% 3750kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	5.34% 1.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	39.6% 6.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	637% 828g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	8.83% 6.4g	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	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	NA	g per day for Men 19-50 years
Fiber	292% 111g	50% 19g	38g per day for Men 19-50 years
Protein	345% 193g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	74.6% 0.97mg	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	593% 2370μg	120% 480μg	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	0% 0mg	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	1740% 261mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	70% 700mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	158% 1.42mg	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	475% 38mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	24.3% 0.56mg	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	1650% 11550mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Degermed yellow Corn flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Degermed yellow Corn flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Degermed yellow Corn flour:

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B3, 135.4 times more Vitamin B5, 8.3 times more Vitamin B6, 4.9 times more Vitamin B9, 174 times more Vitamin E and 9 times more Vitamin K than Degermed yellow Corn flour.
• 1 kilogram of Degermed yellow Corn flour have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Degermed yellow Corn flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Degermed yellow Corn flour:

• 1 kilogram of Roasted Sunflower Seeds has 35 times more Calcium, 12.9 times more Copper, 4.2 times more Iron, 7.2 times more Magnesium, 37.7 times more Manganese, 19.3 times more Phosphorus, 9.4 times more Potassium, 9.9 times more Selenium and 14.3 times more Zinc than Degermed yellow Corn flour.
• 1 kilogram of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 35.8 times more Fat, 30.5 times more Saturated Fat, 3.1 times more Omega 3, 48.7 times more Omega 6, 4.3 times more Sugars, 5.8 times more Fiber and 3.5 times more Protein than Degermed yellow Corn flour.
• While 1 kg of Degermed yellow Corn flour contains 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Degermed yellow Corn flour provide inadequate amounts of Omega 3