Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, White, Cream Style, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Corn, Sweet, White, Cream Style, No Salt Added	8%	5%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Energy	93% 2685kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	63.3% 82.2g	130g per day for Men 19-50 years
Sugars	19.5% 14g	14% 10g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	162% 91g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	22% 0.29mg	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	265% 1061μg	51% 204μg	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	5.54% 5mg	23% 21mg	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	1099% 165mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Cream Style, No Salt Added	Recommended Dietary Allowance
Calcium	39.5% 395mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	26.2% 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	243% 19.4mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	7.7% 0.18mg	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	738% 5166mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.65% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, White, Cream Style, No Salt Added per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Canned Corn, Sweet, White, Cream Style, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 1 pound of Oil Roasted Sunflower Seeds has 12.8 times more Vitamin B1, 5.3 times more Vitamin B2, 4.3 times more Vitamin B3, 38.6 times more Vitamin B5, 12.6 times more Vitamin B6, 5.2 times more Vitamin B9, 605.5 times more Vitamin E and 10.3 times more Vitamin K than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 1 lb of Canned Corn, Sweet, White, Cream Style, No Salt Added contains 4.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, White, Cream Style, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, White, Cream Style, No Salt Added:

• 1 pound of Oil Roasted Sunflower Seeds has 29 times more Calcium, 34.7 times more Copper, 11.3 times more Iron, 7.5 times more Magnesium, 53.3 times more Manganese, 22.3 times more Phosphorus, 3.6 times more Potassium, 130.3 times more Selenium and 9.8 times more Zinc than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• While 1 lb of Canned Corn, Sweet, White, Cream Style, No Salt Added contains 51.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Canned Corn, Sweet, White, Cream Style, No Salt Added lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 8.2 times more Energy, 122.1 times more Fat, 108.7 times more Saturated Fat, 13.5 times more Omega 3, 177.2 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Sugars, 8.8 times more Fiber and 11.5 times more Protein than Canned Corn, Sweet, White, Cream Style, No Salt Added.
• 1 pound of Canned Corn, Sweet, White, Cream Style, No Salt Added provide inadequate amounts of Omega 3 and Omega 6