Comparing Nutrients in 7 ounces Canned Succotash, (corn And Limas), With Cream Style Corn VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Succotash, (corn And Limas), With Cream Style Corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.27% 153kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	37% 12g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.43g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	60% 23g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Succotash, (corn And Limas), With Cream Style Corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	123% 1.6mg	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	22% 87.3μg	118% 472μg	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	14% 12.7mg	3.1% 2.78mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Succotash, (corn And Limas), With Cream Style Corn	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	404% 3.64mg	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	13.6% 1.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.28mg	182% 4.2mg	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	16.7% 117mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn vs Toasted Sunflower Seeds:

• Canned Succotash, (corn And Limas), With Cream Style Corn have 4.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 4.4 times more Vitamin B2, 6.9 times more Vitamin B3, 32.4 times more Vitamin B5, 6.3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Succotash, (corn And Limas), With Cream Style Corn vs Toasted Sunflower Seeds:

• Canned Succotash, (corn And Limas), With Cream Style Corn have 81.7 times more Sodium and 78.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 10.3 times more Copper, 12.4 times more Iron, 129 times more Magnesium, 3.3 times more Manganese, 19.6 times more Phosphorus, 2.7 times more Potassium and 12.3 times more Zinc than Canned Succotash, (corn And Limas), With Cream Style Corn.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 8 times more Energy, 105.2 times more Fat, 58.9 times more Saturated Fat, 1.9 times more Omega 3, 170.7 times more Omega 6, 3.8 times more Fiber and 6.5 times more Protein than Canned Succotash, (corn And Limas), With Cream Style Corn.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Canned Succotash, (corn And Limas), With Cream Style Corn as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.