Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.7% 513kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	81.4% 106g	130g per day for Men 19-50 years
Sugars	21% 15.2g	66% 48g	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	1.63% 1.18g	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	% 1.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 12g	% 47.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	68% 26g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	192% 2.5mg	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	43% 172μg	269% 1075μg	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	NA	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	805% 7.24mg	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	22% 1.77mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	409% 9.4mg	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	61.6% 431mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	8.4% 310g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen vs Sunflower Seed Butter:

• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen has 1.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 4.6 times more Vitamin B6, 6.2 times more Vitamin B9 and 228.9 times more Vitamin E than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin E
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Sunflower Seed Butter:

• 1 lb of Sunflower Seed Butter no Salt contains 12.8 times more Calcium, 29.6 times more Copper, 10.6 times more Iron, 12.4 times more Magnesium, 16.1 times more Manganese, 7 times more Phosphorus, 2.1 times more Potassium and 9.2 times more Zinc than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 5.5 times more Energy, 38.9 times more Fat, 31.2 times more Saturated Fat, 3.6 times more Omega 3, 21.7 times more Omega 6, 3.1 times more Sugars, 2.2 times more Fiber and 4.8 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3