Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Degermed yellow Corn flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	40.5% 1175kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.84% 2.76g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	7.86% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	126% 164g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	71% 40g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	15% 0.19mg	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% 464μg	24% 95μg	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	2.43% 2.2mg	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	481% 72mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	17.3% 173mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	31.3% 0.28mg	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	106% 8.5mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	4.83% 0.11mg	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	323% 2260mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Degermed yellow Corn flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Degermed yellow Corn flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Degermed yellow Corn flour:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 133.5 times more Vitamin B5, 8.2 times more Vitamin B6, 4.9 times more Vitamin B9, 242.2 times more Vitamin E and 10.3 times more Vitamin K than Degermed yellow Corn flour.
• 7 ounces of Degermed yellow Corn flour have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Degermed yellow Corn flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Degermed yellow Corn flour:

• 7 ounces of Oil Roasted Sunflower Seeds have 43.5 times more Calcium, 12.7 times more Copper, 4.7 times more Iron, 7.1 times more Magnesium, 37.1 times more Manganese, 19 times more Phosphorus, 5.4 times more Potassium, 9.8 times more Selenium and 14.1 times more Zinc than Degermed yellow Corn flour.
• 7 ounces of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 36.9 times more Fat, 41.3 times more Saturated Fat, 3.7 times more Omega 3, 50.8 times more Omega 6, 4.9 times more Sugars, 5.6 times more Fiber and 3.6 times more Protein than Degermed yellow Corn flour.
• While 7 oz of Degermed yellow Corn flour contain 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Degermed yellow Corn flour provide inadequate amounts of Omega 3