Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap Water VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, Yellow, Rinsed With Tap Water	12%	17%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.38% 127kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	11.2% 8.16g	7.47% 5.4g	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	0.47% 0.34g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 7.16g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	58% 22g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	123% 1.6mg	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	14.4% 57.5μg	118% 470μg	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	3.75% 3.37mg	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, Yellow, Rinsed With Tap Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	404% 3.63mg	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	5.46% 0.44mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	182% 4.2mg	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	11.6% 81.4mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	21.6% 323mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.44% 164g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Roasted Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, 16.4 times more Vitamin B2, 9 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Roasted Sunflower Seeds:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 54.3 times more Sodium and 69 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35 times more Calcium, 59 times more Copper, 17.3 times more Iron, 11.7 times more Magnesium, 37.7 times more Manganese, 28.2 times more Phosphorus, 7.3 times more Potassium and 18.9 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 7 ounces:

• Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.1 times more Energy, 34.8 times more Fat, 23.8 times more Saturated Fat, 3.5 times more Omega 3, 49.5 times more Omega 6, 1.8 times more Carbohydrate, 6.5 times more Fiber and 8.9 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.