Comparing Nutrients in 1 pound Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	11%	6%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.7% 426kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	80% 104g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	19.5% 14g	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	3.3% 2.4g	0% 0g	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	% 2.54g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 10.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	127% 48g	38g per day for Men 19-50 years
Protein	25% 14g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	276% 3.6mg	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	35% 141μg	265% 1061μg	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	24% 21.8mg	5.54% 5mg	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	2.4% 0.36mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	909% 8.2mg	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	34.6% 2.77mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	410% 9.43mg	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	48.6% 340mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have more Vitamin A and 4.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 27.8 times more Vitamin B5, 3.5 times more Vitamin B6, 7.5 times more Vitamin B9, 454.1 times more Vitamin E and 7.8 times more Vitamin K than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt have 80 times more Sodium and 47.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 39.2 times more Copper, 7 times more Iron, 4.4 times more Magnesium, 14.6 times more Manganese, 15.2 times more Phosphorus, 1.9 times more Potassium, 111.7 times more Selenium and 8.3 times more Zinc than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 6.3 times more Energy, 69.3 times more Fat, 62 times more Saturated Fat, 8.1 times more Omega 3, 101.2 times more Omega 6, 3.8 times more Fiber and 6.5 times more Protein than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.