Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Canned Yellow Sweet Corn with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Yellow Sweet Corn with Liquids	11%	10%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Energy	28.4% 825kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	15% 19.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	8.1% 5.9g	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	NA	0.33% 0.24g	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	NA	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	4.03% 0.052mg	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	84% 336μg	13.5% 54μg	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	2.2% 2mg	4.1% 3.7mg	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	247% 37mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Yellow Sweet Corn with Liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	67.3% 5.4mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	5.05% 0.12mg	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	234% 1637mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Canned Yellow Sweet Corn with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Canned Yellow Sweet Corn with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Canned Yellow Sweet Corn with Liquids:

• 5 ounces of Roasted Sunflower Seeds have 7.1 times more Vitamin B1, 16.4 times more Vitamin B2, 8 times more Vitamin B3, 13.5 times more Vitamin B5, 21.7 times more Vitamin B6, 6.2 times more Vitamin B9, 870 times more Vitamin E and more Vitamin K than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Canned Yellow Sweet Corn with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Yellow Sweet Corn Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Canned Yellow Sweet Corn with Liquids:

• 5 ounces of Roasted Sunflower Seeds have 17.5 times more Calcium, 65.4 times more Copper, 10.6 times more Iron, 8.6 times more Magnesium, 25.7 times more Manganese, 25.1 times more Phosphorus, 6.3 times more Potassium, 158.6 times more Selenium and 13.6 times more Zinc than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 68.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Canned Yellow Sweet Corn with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 9.5 times more Energy, 64.7 times more Fat, 67.8 times more Saturated Fat, 9.9 times more Omega 3, 144.4 times more Omega 6, 1.7 times more Carbohydrate, 6.5 times more Fiber and 9.9 times more Protein than Canned Yellow Sweet Corn with Liquids.
• While 5 oz of Canned Yellow Sweet Corn Solids and Liquids contain 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Canned Yellow Sweet Corn with Liquids provide inadequate amounts of Omega 3 and Omega 6