Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

10%

85%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Addedvs Oil Roasted Sunflower Seeds

11%314kcal

Energy

81%2350kcal

314 kcalvs2350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g

Fat

210%204g

2 gvs204 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.96%0.31g

Saturated Fat

87.7%28g

0.31 gvs28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

20%0.32g

0.028 gvs0.32 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.37%0.91g

Omega 6

799%136g

0.91 gvs136 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59.4%77g

Carbohydrate

70%91g

77 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30.6%22g

Sugars

17%12.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs12.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.26%0.91g

Fructose

0%0g

≤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]

0.91 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g

Glucose

%2.94g

1.4 gvs2.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19.5g

Sucrose

%9.4g

19.5 gvs9.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%7.94g

Fiber

111%42g

7.94 gvs42 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.57g

Protein

142%79.6g

9.57 gvs79.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Addedvs Oil Roasted Sunflower Seeds

1.76%16μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

16 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.6%0.16mg

Vitamin B1

106%1.27mg

Thiamine

0.16 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.3%0.29mg

Vitamin B2

85.5%1.1mg

Riboflavin

0.29 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

4.63 mgvs16.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.6%2.68mg

Vitamin B5

551%27.5mg

Pantothenic acid

2.68 mgvs27.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.8%0.22mg

Vitamin B6

242%3.14mg

Pyridoxine

0.22 mgvs3.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

232%929μg

Folates and Folic Acid

194 μgvs929 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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35.7%32mg

Vitamin C

4.85%4.37mg

Ascorbic acid

32 mgvs4.37 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.06%0.16mg

Vitamin E

961%144mg

Tocopherols and Tocotrienols

0.16 mgvs144 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

0 μgvs12.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Addedvs Oil Roasted Sunflower Seeds

2%20mg

Calcium

34.5%345mg

20 mgvs345 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

796%7.16mg

0.19 mgvs7.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.67mg

Iron

212%17mg

1.67 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.7%91mg

Magnesium

120%504mg

91 mgvs504 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg

Manganese

359%8.26mg

0.27 mgvs8.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36.3%254mg

Phosphorus

646%4521mg

254 mgvs4521 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.7%738mg

Potassium

56.4%1917mg

738 mgvs1917 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

564%310μg

2.78 μgvs310 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0.79%12mg

12 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.6%1.83mg

Zinc

188%20.7mg

1.83 mgvs20.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.2%304g

Water

0.17%6.1g

304 gvs6.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Oil Roasted Sunflower Seeds:

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 7.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 3.8 times more Vitamin B2, 3.5 times more Vitamin B3, 10.3 times more Vitamin B5, 14.4 times more Vitamin B6, 4.8 times more Vitamin B9, 908.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added vs Oil Roasted Sunflower Seeds:

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 49.7 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 37.6 times more Copper, 10.2 times more Iron, 5.5 times more Magnesium, 31 times more Manganese, 17.8 times more Phosphorus, 2.6 times more Potassium, 111.7 times more Selenium and 11.3 times more Zinc than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.

Comparison of macro-nutrients per 14 ounces:

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added has 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.5 times more Energy, 102.6 times more Fat, 91.8 times more Saturated Fat, 11.6 times more Omega 3, 148.7 times more Omega 6, 5.3 times more Fiber and 8.3 times more Protein than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
Both Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedVS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltOil Roasted Sunflower SeedsVS Sweet Corn, Yellow, Frozen, Kernels, Cut Off Cob, Boiled, Drained with SaltCanned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: