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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	93% 2685kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	6.3% 6.12g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	65.2% 85g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 15.6g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 4.04g	g per day for Men 19-50 years
Fiber	127% 48g	24% 9.07g	38g per day for Men 19-50 years
Protein	162% 91g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Oil 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	121% 1.45mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	2.1% 0.32mg	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	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	39.5% 395mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	36% 1225mg	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	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.32% 345g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil 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 Oil Roasted Sunflower Seeds vs Yellow Sweet Corn:

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2.3 times more Vitamin B3, 9.7 times more Vitamin B5, 8.5 times more Vitamin B6, 5.6 times more Vitamin B9, 519 times more Vitamin E and 10.3 times more Vitamin K than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 6.2 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 Yellow Sweet Corn have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Yellow Sweet Corn:

• 1 pound of Oil Roasted Sunflower Seeds has 43.5 times more Calcium, 33.4 times more Copper, 8.2 times more Iron, 3.4 times more Magnesium, 12.8 times more Manganese, 12.8 times more Phosphorus, 1.8 times more Potassium, 130.3 times more Selenium and 11.3 times more Zinc than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 49.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 6.9 times more Energy, 38 times more Fat, 21.7 times more Saturated Fat, 5.8 times more Omega 3, 72.5 times more Omega 6, 1.2 times more Carbohydrate, 5.3 times more Fiber and 6.1 times more Protein than Yellow Sweet Corn.
• While 1 lb of Raw Yellow Sweet Corn contains 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Yellow Sweet Corn provide inadequate amounts of Omega 3