Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Energy	29% 839kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	4.03% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	8.7% 6.3g	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	0.35% 0.26g	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	% 1.05g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 5.53g	g per day for Men 19-50 years
Fiber	39.5% 15g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	14% 55.3μg	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	1.73% 1.56mg	2.83% 2.55mg	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	343% 51.5mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	5.2% 0.047mg	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	76% 6.07mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	4.13% 0.095mg	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	231% 1615mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Corn, Sweet, White, Whole Kernel, Drained Solids per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 5 ounces of Oil Roasted Sunflower Seeds have 8.2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 33.2 times more Vitamin B5, 21.4 times more Vitamin B6, 6 times more Vitamin B9, 403.7 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Canned Corn, Sweet, White, Whole Kernel, Drained Solids:

• 5 ounces of Oil Roasted Sunflower Seeds have 29 times more Calcium, 54.7 times more Copper, 15.9 times more Iron, 9.8 times more Magnesium, 31 times more Manganese, 24.8 times more Phosphorus, 3.7 times more Potassium, 111.7 times more Selenium and 16.3 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 68.3 times more Sodium and 52.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 8.8 times more Energy, 42 times more Fat, 28.8 times more Saturated Fat, 4.5 times more Omega 3, 70.8 times more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Fiber and 8.8 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, Drained Solids contain 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, Drained Solids provide inadequate amounts of Omega 3