Comparing Nutrients in 1 pound Enriched yellow Corn flour masa VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Enriched yellow Corn flour masa	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	7.54% 2.4g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	44.6% 7.6g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 347g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	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	76.4% 29g	137% 52g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	558% 6.7mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.15mg	281% 3.65mg	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	184% 735μg	270% 1080μg	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	7.06% 6.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched yellow Corn flour masa	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	62.6% 626mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	924% 8.3mg	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	482% 38.6mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	417% 9.6mg	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	150% 1048mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched yellow Corn flour masa versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched yellow Corn flour masa vs Toasted Sunflower Seeds:

• 1 pound of Enriched yellow Corn flour masa has 4.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.4 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 36.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched yellow Corn flour masa vs Toasted Sunflower Seeds:

• 1 pound of Enriched yellow Corn flour masa has 2.4 times more Calcium and 1.2 times more Iron than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 8.8 times more Copper, 1.4 times more Magnesium, 5.6 times more Manganese, 5 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Enriched yellow Corn flour masa.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched yellow Corn flour masa has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 15.4 times more Fat, 11.2 times more Saturated Fat, 1.5 times more Omega 3, 22.4 times more Omega 6, 1.8 times more Fiber and 2 times more Protein than Enriched yellow Corn flour masa.