Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Degermed yellow Corn flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Degermed yellow Corn flour	6%	3%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Energy	20% 582kcal	13% 375kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	0.88% 0.64g	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	29.2% 11g	5% 1.9g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	7.46% 0.097mg	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	59.3% 237μg	12% 48μg	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	1.56% 1.4mg	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	174% 26mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Degermed yellow Corn flour	Recommended Dietary Allowance
Calcium	7% 70mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	15.8% 0.14mg	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	47.5% 3.8mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	2.43% 0.056mg	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	165% 1155mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.27% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Degermed yellow Corn flour per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Degermed yellow Corn flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Degermed yellow Corn flour:

• 100 grams of Roasted Sunflower Seeds have 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B3, 135.4 times more Vitamin B5, 8.3 times more Vitamin B6, 4.9 times more Vitamin B9, 174 times more Vitamin E and 9 times more Vitamin K than Degermed yellow Corn flour.
• 100 grams of Degermed yellow Corn flour have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Degermed yellow Corn flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Degermed yellow Corn flour:

• 100 grams of Roasted Sunflower Seeds have 35 times more Calcium, 12.9 times more Copper, 4.2 times more Iron, 7.2 times more Magnesium, 37.7 times more Manganese, 19.3 times more Phosphorus, 9.4 times more Potassium, 9.9 times more Selenium and 14.3 times more Zinc than Degermed yellow Corn flour.
• 100 grams of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 1.6 times more Energy, 35.8 times more Fat, 30.5 times more Saturated Fat, 3.1 times more Omega 3, 48.7 times more Omega 6, 4.3 times more Sugars, 5.8 times more Fiber and 3.5 times more Protein than Degermed yellow Corn flour.
• While 100 g of Degermed yellow Corn flour contain 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Degermed yellow Corn flour provide inadequate amounts of Omega 3