Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	91% 2640kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	65.2% 85g	130g per day for Men 19-50 years
Sugars	17% 12.4g	39% 28.4g	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	12% 8.8g	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	% 15.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.04g	g per day for Men 19-50 years
Fiber	132% 50.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	157% 87.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	32.4% 0.42mg	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	269% 1075μg	47.6% 191μg	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	34.3% 31mg	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	789% 118mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	31.8% 318mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	27.2% 0.24mg	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	215% 17.2mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	32% 0.74mg	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	748% 5239mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Yellow Sweet Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Yellow Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Sunflower Seeds has 4.5 times more Vitamin B2, 4 times more Vitamin B3, 9.8 times more Vitamin B5, 8.6 times more Vitamin B6, 5.6 times more Vitamin B9, 372.9 times more Vitamin E and 9 times more Vitamin K than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 1.5 times more Vitamin B1 and 4.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Yellow Sweet Corn have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Yellow Sweet Corn:

• 1 pound of Roasted Sunflower Seeds has 35 times more Calcium, 33.9 times more Copper, 7.3 times more Iron, 3.5 times more Magnesium, 12.9 times more Manganese, 13 times more Phosphorus, 3.1 times more Potassium, 132.2 times more Selenium and 11.5 times more Zinc than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 63.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 6.8 times more Energy, 36.9 times more Fat, 16.1 times more Saturated Fat, 4.9 times more Omega 3, 69.5 times more Omega 6, 1.3 times more Carbohydrate, 5.6 times more Fiber and 5.9 times more Protein than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Yellow Sweet Corn provide inadequate amounts of Omega 3