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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Sunflower Seeds	Whole White Corn Flour	Recommended Dietary Allowance
Energy	40% 1159kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	117% 153g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.75% 1.27g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	56.5% 0.73mg	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	12.4% 49.6μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	50.7% 0.46mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	39.7% 0.91mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	55.6% 30.6μg	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	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Whole White Corn Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Whole White Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sunflower Seeds have 6 times more Vitamin B1, 4.4 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.6 times more Vitamin B6, 9.1 times more Vitamin B9 and 83.7 times more Vitamin E than Whole White Corn Flour.
• Both Dried Sunflower Seed Kernels as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Sunflower Seeds have 11.1 times more Calcium, 7.8 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 3.4 times more Selenium and 2.9 times more Zinc than Whole White Corn Flour.
• 7 ounces of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 1.6 times more Energy, 13.3 times more Fat, 8.2 times more Saturated Fat, 13.5 times more Omega 6, 4.1 times more Sugars and 3 times more Protein than Whole White Corn Flour.
• While 7 oz of Whole-grain White Corn Flour contain 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Whole White Corn Flour offer comparable quantities of Omega 3 and Fiber per seven ounces.