Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Yellow Unenriched Degermed Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Yellow Unenriched Degermed Cornmeal	8%	4%	88%

Macro Nutrients

	Roasted Sunflower Seeds	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Energy	40% 1155kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	121% 158g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	4.4% 3.2g	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	0.47% 0.34g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	58% 22g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	27.8% 0.36mg	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	118% 470μg	15% 59.5μg	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	345% 51.8mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Yellow Unenriched Degermed Cornmeal	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	16.8% 0.15mg	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	94% 7.54mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	15% 0.35mg	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	327% 2292mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Yellow Unenriched Degermed Cornmeal:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Vitamin B2, 7 times more Vitamin B3, 29.3 times more Vitamin B5, 4.4 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 217.5 times more Vitamin E and more Vitamin K than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains more Vitamin A and 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Yellow Unenriched Degermed Cornmeal:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 24.1 times more Copper, 3.5 times more Iron, 4 times more Magnesium, 12.1 times more Manganese, 11.7 times more Phosphorus, 6 times more Potassium, 7.6 times more Selenium and 8 times more Zinc than Yellow Unenriched Degermed Cornmeal.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 28.5 times more Fat, 23.7 times more Saturated Fat, 3.5 times more Omega 3, 40.6 times more Omega 6, 1.7 times more Sugars, 2.8 times more Fiber and 2.7 times more Protein than Yellow Unenriched Degermed Cornmeal.
• While Yellow Unenriched Degermed Cornmeal contains 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Yellow Unenriched Degermed Cornmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.