Comparing Nutrients in 7 ounces Cornmeal, white, self-rising, degermed, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cornmeal, white, self-rising, degermed, enriched	10%	4%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cornmeal, white, self-rising, degermed, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.3% 704kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	37% 14g	55.4% 21g	38g per day for Men 19-50 years
Protein	30% 16.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cornmeal, white, self-rising, degermed, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	121% 1.57mg	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	116% 462μg	116% 464μg	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	0% 0mg	2.43% 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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cornmeal, white, self-rising, degermed, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69.5% 695mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	398% 3.58mg	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	117% 9.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	177% 1236mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	178% 2675mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.55% 20g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cornmeal, white, self-rising, degermed, enriched VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cornmeal, white, self-rising, degermed, enriched versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cornmeal, white, self-rising, degermed, enriched vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cornmeal, white, self-rising, degermed, enriched have 2.1 times more Vitamin B1 and 1.4 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B6 than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• Both Cornmeal, white, self-rising, degermed, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cornmeal, white, self-rising, degermed, enriched vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cornmeal, white, self-rising, degermed, enriched have 4 times more Calcium and 449.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 13.9 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Potassium and 5.2 times more Zinc than Cornmeal, white, self-rising, degermed, enriched.
• Both Cornmeal, white, self-rising, degermed, enriched and Oil Roasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cornmeal, white, self-rising, degermed, enriched have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 29.8 times more Fat, 30.2 times more Saturated Fat, 4.1 times more Omega 3, 47.6 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Cornmeal, white, self-rising, degermed, enriched.
• 7 ounces of Cornmeal, white, self-rising, degermed, enriched provide inadequate amounts of Omega 3