Comparing Nutrients in 7 ounces Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.02% 175kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	31.4% 41g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 3.27g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	60% 23g	38g per day for Men 19-50 years
Protein	10.7% 6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	18% 71.4μg	118% 472μg	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	14% 12.7mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	10.4% 0.83mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	20% 139mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.02% 149g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Toasted Sunflower Seeds:

• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 4.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 4.2 times more Vitamin B2, 2.4 times more Vitamin B3, 19.6 times more Vitamin B5, 4.8 times more Vitamin B6 and 6.6 times more Vitamin B9 than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Toasted Sunflower Seeds:

• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 75 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Calcium, 50.9 times more Copper, 16.2 times more Iron, 7.2 times more Magnesium, 17.2 times more Manganese, 16.5 times more Phosphorus, 2.3 times more Potassium and 13.9 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7 times more Energy, 72.8 times more Fat, 50 times more Saturated Fat, 7.2 times more Omega 3, 105.3 times more Omega 6, 5.5 times more Fiber and 5.7 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared provide inadequate amounts of Omega 3