Comparing Nutrients in 1 pound Cornmeal, degermed, enriched, yellow VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, degermed, enriched, yellow	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cornmeal, degermed, enriched, yellow	Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1678kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.67g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	69.8% 91g	130g per day for Men 19-50 years
Sugars	10% 7.3g	16.4% 12g	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	1.06% 0.77g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	% 11.3g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	103% 39g	38g per day for Men 19-50 years
Protein	57.6% 32.3g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, degermed, enriched, yellow	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	469% 6.1mg	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	237% 948μg	257% 1030μg	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	0% 0mg	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	3.63% 0.54mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, degermed, enriched, yellow	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	907% 8.16mg	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	247% 19.8mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	385% 8.85mg	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	64% 449mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.37% 50.7g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cornmeal, degermed, enriched, yellow vs Sunflower Seeds:

• Cornmeal, degermed, enriched, yellow has 3.7 times more Vitamin A than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B3, 4.7 times more Vitamin B5, 7.4 times more Vitamin B6, more Vitamin C and 293.1 times more Vitamin E than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Cornmeal, degermed, enriched, yellow as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cornmeal, degermed, enriched, yellow vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 26 times more Calcium, 23.7 times more Copper, 10.2 times more Magnesium, 11.2 times more Manganese, 6.7 times more Phosphorus, 4.5 times more Potassium, 5 times more Selenium and 7.6 times more Zinc than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cornmeal, degermed, enriched, yellow has 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 29.4 times more Fat, 20.3 times more Saturated Fat, 3 times more Omega 3, 28.5 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fiber and 2.9 times more Protein than Cornmeal, degermed, enriched, yellow.
• Both Cornmeal, degermed, enriched, yellow as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.