Comparing Nutrients in 5 ounces Canned Succotash, (corn And Limas), With Cream Style Corn VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Cream Style Corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.76% 109kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.7% 3.74g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Cream Style Corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15.6% 62.4μg	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	10% 9.07mg	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 Succotash, (corn And Limas), With Cream Style Corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	9.75% 0.78mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	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	12% 83.6mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	23% 347mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3% 111g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn vs Toasted Sunflower Seeds:

• Canned Succotash, (corn And Limas), With Cream Style Corn have 4.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 4.4 times more Vitamin B2, 6.9 times more Vitamin B3, 32.4 times more Vitamin B5, 6.3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Succotash, (corn And Limas), With Cream Style Corn vs Toasted Sunflower Seeds:

• Canned Succotash, (corn And Limas), With Cream Style Corn have 81.7 times more Sodium and 78.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 10.3 times more Copper, 12.4 times more Iron, 129 times more Magnesium, 3.3 times more Manganese, 19.6 times more Phosphorus, 2.7 times more Potassium and 12.3 times more Zinc than Canned Succotash, (corn And Limas), With Cream Style Corn.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 8 times more Energy, 105.2 times more Fat, 58.9 times more Saturated Fat, 1.9 times more Omega 3, 170.7 times more Omega 6, 3.8 times more Fiber and 6.5 times more Protein than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 5 oz.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.