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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%

Macro Nutrients

	Sunflower Seeds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Energy	40% 1159kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	4.14% 0.7g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	6.84% 4.96g	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	0.82% 0.6g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 3.27g	g per day for Men 19-50 years
Fiber	45% 17g	11% 4.17g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	25.6% 0.33mg	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	18% 71.4μg	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	14% 12.7mg	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	1.06% 0.16mg	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	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.72% 29μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	10.6% 0.24mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.02% 149g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 17.8 times more Vitamin B1, 5.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.1 times more Vitamin B5, 8 times more Vitamin B6, 6.3 times more Vitamin B9 and 439.6 times more Vitamin E than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 3.3 times more Vitamin A and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 19.5 times more Calcium, 50 times more Copper, 12.5 times more Iron, 18.1 times more Magnesium, 15.9 times more Manganese, 9.4 times more Phosphorus, 3 times more Potassium, 75.7 times more Selenium and 13.2 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• While Corn, sweet, yellow, frozen, kernels cut off cob, unprepared contain 15.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 6.6 times more Energy, 66 times more Fat, 37.4 times more Saturated Fat, 5.5 times more Omega 3, 64.9 times more Omega 6, 4.1 times more Fiber and 6.9 times more Protein than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Dried Sunflower Seed Kernels and Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.