Comparing Nutrients in 1 pound Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	8%	5%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.3% 327kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.2g	72% 93g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	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	1.44% 1.04g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	137% 52g	38g per day for Men 19-50 years
Protein	14% 7.9g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	51% 204μg	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	23% 21mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Cream Style, Regular Pack	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	3.18% 127μg	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	21.5% 1.72mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	33% 231mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	79% 1184mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.65% 357g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, Yellow, Cream Style, Regular Pack VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack 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 Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Toasted Sunflower Seeds:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 3.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 13 times more Vitamin B1, 5.4 times more Vitamin B2, 4.4 times more Vitamin B3, 39.2 times more Vitamin B5, 12.8 times more Vitamin B6 and 5.3 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Corn, Sweet, Yellow, Cream Style, Regular Pack vs Toasted Sunflower Seeds:

• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack has 87 times more Sodium and 78.7 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 19 times more Calcium, 35.3 times more Copper, 17.9 times more Iron, 7.6 times more Magnesium, 31.1 times more Manganese, 22.7 times more Phosphorus, 3.7 times more Potassium and 10 times more Zinc than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 8.6 times more Energy, 135.2 times more Fat, 91.6 times more Saturated Fat, 13.2 times more Omega 3, 193.7 times more Omega 6, 9.6 times more Fiber and 9.9 times more Protein than Canned Corn, Sweet, Yellow, Cream Style, Regular Pack.
• Both Canned Corn, Sweet, Yellow, Cream Style, Regular Pack and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Corn, Sweet, Yellow, Cream Style, Regular Pack provide inadequate amounts of Omega 3 and Omega 6