Comparing Nutrients in 1 pound Cornmeal, white, self-rising, bolted, plain, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, bolted, plain, enriched	10%	9%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cornmeal, white, self-rising, bolted, plain, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52.2% 1515kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	6.78% 2.17g	100% 32g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	80% 30.4g	127% 48g	38g per day for Men 19-50 years
Protein	67% 37.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, bolted, plain, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	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	264% 1057μg	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	0% 0mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, bolted, plain, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	164% 1637mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	327% 26mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	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	521% 3647mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	34% 1157mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	377% 5656mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	82.5% 9.07mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, bolted, plain, enriched VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cornmeal, white, self-rising, bolted, plain, enriched 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 Cornmeal, white, self-rising, bolted, plain, enriched vs Oil Roasted Sunflower Seeds:

• 1 pound of Cornmeal, white, self-rising, bolted, plain, enriched has 2.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 16.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cornmeal, white, self-rising, bolted, plain, enriched.
• Both Cornmeal, white, self-rising, bolted, plain, enriched and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one pound.
• Both Cornmeal, white, self-rising, bolted, plain, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cornmeal, white, self-rising, bolted, plain, enriched vs Oil Roasted Sunflower Seeds:

• 1 pound of Cornmeal, white, self-rising, bolted, plain, enriched has 4.1 times more Calcium, 1.3 times more Iron and 415.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 12 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Cornmeal, white, self-rising, bolted, plain, enriched.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cornmeal, white, self-rising, bolted, plain, enriched has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Energy, 15.1 times more Fat, 14.8 times more Saturated Fat, 1.7 times more Omega 3, 22.8 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Cornmeal, white, self-rising, bolted, plain, enriched.