Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	204% 5920kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	135% 176g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	79% 30g	38g per day for Men 19-50 years
Protein	358% 201g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	98% 1.28mg	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	585% 2340μg	110% 440μg	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	12.2% 11mg	71% 64mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	87% 870mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	198% 1.78mg	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	535% 42.8mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	280% 6.45mg	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	1627% 11390mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Succotash, (corn And Limas), With Cream Style Corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 1 kilogram of Oil Roasted Sunflower Seeds has 11.9 times more Vitamin B1, 4.3 times more Vitamin B2, 6.8 times more Vitamin B3, 31.8 times more Vitamin B5, 6.2 times more Vitamin B6 and 5.3 times more Vitamin B9 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn contains 5.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.9 times more Calcium, 10.1 times more Copper, 7.8 times more Iron, 127 times more Magnesium, 3.2 times more Manganese, 19.3 times more Phosphorus, 2.6 times more Potassium, 130.3 times more Selenium and 12.1 times more Zinc than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn contains 81.7 times more Sodium and 50.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.7 times more Energy, 95 times more Fat, 70 times more Saturated Fat, 2 times more Omega 3, 156.2 times more Omega 6, 1.3 times more Carbohydrate, 3.5 times more Fiber and 7.6 times more Protein than Canned Succotash, (corn And Limas), With Cream Style Corn.
• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6