Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	20.4% 592kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	NA	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	57% 74g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	36% 20g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36% 0.47mg	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	58.5% 234μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	17% 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	53.5% 4.3mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	23.5% 0.54mg	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	163% 1139mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Whole Blue Corn Flour per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Whole Blue Corn Flour:

• 100 grams of Oil Roasted Sunflower Seeds have 2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3, 12.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Whole Blue Corn Flour.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Whole Blue Corn Flour:

• 100 grams of Oil Roasted Sunflower Seeds have 17.4 times more Calcium, 11.7 times more Copper, 2.5 times more Iron, 3.9 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium, 35.5 times more Selenium and 2.3 times more Zinc than Whole Blue Corn Flour.
• Both Oil Roasted Sunflower Seeds and Whole Blue Corn Flour contain similar levels of Magnesium per 100 grams.
• 100 grams of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 10.1 times more Fat, 1.3 times more Fiber and 2.3 times more Protein than Whole Blue Corn Flour.
• While 100 g of Whole-grain Blue Corn Flour contain 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.