Comparing Nutrients in 1 pound Corn, sweet, yellow, frozen, kernels on cob, unprepared VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels on cob, unprepared	11%	6%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.3% 445kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	80% 104g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	3.5% 2.54g	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	% 2.68g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 11g	% 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	26.6% 15g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	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	39% 0.47mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.62mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	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	45.4% 181μg	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	36.3% 32.7mg	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	2.72% 0.41mg	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

	Corn, sweet, yellow, frozen, kernels on cob, unprepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	38.6% 3.1mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	56.4% 395mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	645% 355μg	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	29% 3.18mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.8% 326g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Oil Roasted Sunflower Seeds:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have more Vitamin A and 6.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 23.7 times more Vitamin B5, 4.4 times more Vitamin B6, 5.9 times more Vitamin B9, 403.7 times more Vitamin E and 7.8 times more Vitamin K than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared 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 Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Oil Roasted Sunflower Seeds:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 46.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.8 times more Calcium, 35.4 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 13.2 times more Manganese, 13.1 times more Phosphorus, 1.6 times more Potassium, 97.8 times more Selenium and 7.4 times more Zinc than Corn, sweet, yellow, frozen, kernels on cob, unprepared.

Comparison of macro-nutrients per 1 pound:

• Corn, sweet, yellow, frozen, kernels on cob, unprepared have 1.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6 times more Energy, 65.8 times more Fat, 58.9 times more Saturated Fat, 7.4 times more Omega 3, 96.1 times more Omega 6, 3.8 times more Fiber and 6.1 times more Protein than Corn, sweet, yellow, frozen, kernels on cob, unprepared.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Corn, sweet, yellow, frozen, kernels on cob, unprepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.