Comparing Nutrients in 5 ounces Boiled White Sweet Corn VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled White Sweet Corn	12%	11%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled White Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.74% 137kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	15% 11g	5.12% 3.7g	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	2% 1.45g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 8.53g	% 3.54g	g per day for Men 19-50 years
Fiber	10% 3.83g	32% 12g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	147% 1.9mg	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	7.1% 28.3μg	80.4% 322μg	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	9.76% 8.8mg	2.2% 2mg	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	0.85% 0.13mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Sweet Corn	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	283% 2.55mg	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	9.75% 0.78mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	120% 2.76mg	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	18.6% 130mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled White Sweet Corn vs Sunflower Seeds:

• Boiled and Drained White Sweet Corn has 4.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 6.7 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 10.6 times more Vitamin B6, 11.4 times more Vitamin B9 and 390.8 times more Vitamin E than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled White Sweet Corn vs Sunflower Seeds:

• Boiled and Drained White Sweet Corn has 15.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 31.6 times more Copper, 9.5 times more Iron, 10.5 times more Magnesium, 9.1 times more Manganese, 7.2 times more Phosphorus, 2.6 times more Potassium, 66.3 times more Selenium and 9.3 times more Zinc than Boiled and Drained White Sweet Corn.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained White Sweet Corn has 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Energy, 36.5 times more Fat, 22.6 times more Saturated Fat, 3.3 times more Omega 3, 39.3 times more Omega 6, 3.2 times more Fiber and 6.2 times more Protein than Boiled and Drained White Sweet Corn.
• Both Boiled and Drained White Sweet Corn and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Boiled and Drained White Sweet Corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.