Comparing Nutrients in 1 pound Sunflower Seeds VS Corn

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Corn	10%	11%	79%

Macro Nutrients

	Sunflower Seeds	Corn	Recommended Dietary Allowance
Energy	91% 2649kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	259% 337g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	87% 33g	38g per day for Men 19-50 years
Protein	168% 94g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Corn	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	217% 2.82mg	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	257% 1030μg	21.5% 86μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Corn	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	158% 1.42mg	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	298% 24mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	96% 2.2mg	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	428% 2994mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Corn:

• Dried Sunflower Seed Kernels have 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and 71.8 times more Vitamin E than Yellow Corn Grain .
• While Yellow Corn Grain contains 3.7 times more Vitamin A than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Yellow Corn Grain have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Corn:

• Dried Sunflower Seed Kernels have 11.1 times more Calcium, 5.7 times more Copper, 1.9 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 2.2 times more Potassium, 3.4 times more Selenium and 2.3 times more Zinc than Yellow Corn Grain .
• While Yellow Corn Grain contains 3.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 10.9 times more Fat, 6.7 times more Saturated Fat, 11 times more Omega 6, 4.1 times more Sugars and 2.2 times more Protein than Yellow Corn Grain .
• While Yellow Corn Grain contains 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Yellow Corn Grain have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.