Comparing Nutrients in 1 pound Microwaved Yellow Corn, Whole Kernel, Frozen VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 513kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	80% 104g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 12g	% 10.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	127% 48g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	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	31.4% 0.38mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.8% 2.9mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	43% 172μg	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	NA	5.54% 5mg	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	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

	Microwaved Yellow Corn, Whole Kernel, Frozen	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	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	22% 1.77mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	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	61.6% 431mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.4% 310g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved Yellow Corn, Whole Kernel, Frozen versus 1 lb of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 2 times more Vitamin B3, 10.9 times more Vitamin B5, 6.6 times more Vitamin B6, 6.2 times more Vitamin B9, 363.3 times more Vitamin E and 7.8 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin E and Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Microwaved Yellow Corn, Whole Kernel, Frozen vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 17.4 times more Calcium, 33.4 times more Copper, 11 times more Iron, 5.1 times more Magnesium, 16.1 times more Manganese, 12 times more Phosphorus, 1.8 times more Potassium and 9.8 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 Oil Roasted Sunflower Seed Kernels contains 5.2 times more Energy, 36.1 times more Fat, 47.1 times more Saturated Fat, 5.8 times more Omega 3, 76.2 times more Omega 6, 4.1 times more Fiber and 5.5 times more Protein than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3