Comparing Nutrients in 5 ounces Frozen sweet white Corn kernels VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen sweet white Corn kernels	12%	7%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen sweet white Corn kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.3% 125kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	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	22.6% 29.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.39% 0.28g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 12g	% 3.54g	g per day for Men 19-50 years
Fiber	11% 4.1g	32% 12g	38g per day for Men 19-50 years
Protein	7.64% 4.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Frozen sweet white Corn kernels	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	9.8% 0.12mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	12.8% 51μg	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	9.92% 8.93mg	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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen sweet white Corn kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.52% 20.7μg	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	7.26% 0.58mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	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	14% 99mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	4.77% 0.52mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen sweet white Corn kernels vs Sunflower Seeds:

• Frozen sweet white Corn kernels have 4.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.8 times more Vitamin B3, 4 times more Vitamin B5, 7.6 times more Vitamin B6 and 6.3 times more Vitamin B9 than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels 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 Frozen sweet white Corn kernels vs Sunflower Seeds:

• Frozen sweet white Corn kernels have 15.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 50 times more Copper, 12.8 times more Iron, 18.1 times more Magnesium, 15.5 times more Manganese, 9.4 times more Phosphorus, 3 times more Potassium, 75.7 times more Selenium and 13.5 times more Zinc than Frozen sweet white Corn kernels.

Comparison of macro-nutrients per 5 ounces:

• Frozen sweet white Corn kernels have 3.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, 66.8 times more Fat, 24.2 times more Saturated Fat, 4.3 times more Omega 3, 70.1 times more Omega 6, 3 times more Fiber and 6.9 times more Protein than Frozen sweet white Corn kernels.
• Both Frozen sweet white Corn kernels and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Frozen sweet white Corn kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.