Comparing Nutrients in 5 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.13% 91kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.5g	22.5% 29g	130g per day for Men 19-50 years
Sugars	8.04% 5.83g	NA	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	0.33% 0.24g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.8% 1.14mg	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	10.3% 41μg	84.3% 337μg	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	2.68% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	289% 2.6mg	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	3.9% 0.31mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	130% 3mg	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	8.3% 58mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	4.84% 164mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.17% 117g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Toasted Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B1, 19 times more Vitamin B2, 5.4 times more Vitamin B3 and 8.2 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Toasted Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 54.3 times more Sodium and 82.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 28.5 times more Calcium, 59.2 times more Copper, 31 times more Iron, 11.7 times more Magnesium, 37.8 times more Manganese, 28.2 times more Phosphorus, 4.2 times more Potassium and 18.9 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 9.7 times more Energy, 39.7 times more Fat, 27.2 times more Saturated Fat, 4 times more Omega 3, 56.5 times more Omega 6, 1.6 times more Carbohydrate, 6.8 times more Fiber and 7.9 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
• Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.