Comparing Nutrients in 7 ounces Sunflower Seeds VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	40% 1159kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	113% 147g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	44% 16.7g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	71.7% 0.93mg	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	113% 450μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	34% 0.31mg	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	130% 10.4mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	46.6% 1.07mg	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	187% 1310mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Whole Blue Corn Flour:

• Dried Sunflower Seed Kernels have 9.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Whole-grain Blue Corn Flour.

Comparing minerals per 7 ounces for Sunflower Seeds vs Whole Blue Corn Flour:

• Dried Sunflower Seed Kernels have 15.6 times more Calcium, 11.7 times more Copper, 3 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 24.1 times more Selenium and 2.2 times more Zinc than Whole-grain Blue Corn Flour.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 10.1 times more Fat and 2.4 times more Protein than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Whole-grain Blue Corn Flour have similar amounts of Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 7 oz.