Comparing Nutrients in 7 ounces Canned Corn, Sweet, White, Cream Style, No Salt AddedVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Corn, Sweet, White, Cream Style, No Salt Added

87%

Roasted Sunflower Seeds

12%

72%

16%

7 oz ▼

Macro Nutrients

Canned Corn, Sweet, White, Cream Style, No Salt Addedvs Roasted Sunflower Seeds

4.93%143kcal

Energy

40%1155kcal

143 kcalvs1155 kcal

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

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0.86%0.83g

Fat

102%99g

0.83 gvs99 g

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

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0.4%0.13g

Saturated Fat

32.4%10.4g

0.13 gvs10.4 g

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

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0.74%0.012g

Omega 3

8.56%0.14g

0.012 gvs0.14 g

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

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2.25%0.38g

Omega 6

383%65g

0.38 gvs65 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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27.7%36g

Carbohydrate

36.7%47.8g

36 gvs47.8 g

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

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6.05%4.4g

Sugars

7.47%5.4g

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

4.4 gvs5.4 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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6.27%2.4g

Fiber

58%22g

2.4 gvs22 g

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

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6.17%3.45g

Protein

68.5%38.4g

3.45 gvs38.4 g

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

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Vitamins

Canned Corn, Sweet, White, Cream Style, No Salt Addedvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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4.13%0.05mg

Vitamin B1

17.5%0.21mg

Thiamine

0.05 mgvs0.21 mg

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

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8.1%0.11mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.11 mgvs0.49 mg

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

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12%1.9mg

Vitamin B3

87.3%14mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs14 mg

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

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7.14%0.36mg

Vitamin B5

279%14mg

Pantothenic acid

0.36 mgvs14 mg

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

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9.6%0.13mg

Vitamin B6

123%1.6mg

Pyridoxine

0.13 mgvs1.6 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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22.3%89.3μg

Vitamin B9

118%470μg

Folates and Folic Acid

89.3 μgvs470 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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10%9.13mg

Vitamin C

3.1%2.78mg

Ascorbic acid

9.13 mgvs2.78 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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0.79%0.12mg

Vitamin E

345%51.8mg

Tocopherols and Tocotrienols

0.12 mgvs51.8 mg

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

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0.5%0.6μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

0.6 μgvs5.36 μg

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

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Minerals

Canned Corn, Sweet, White, Cream Style, No Salt Addedvs Roasted Sunflower Seeds

0.6%5.95mg

Calcium

14%139mg

5.95 mgvs139 mg

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

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11.5%0.1mg

Copper

404%3.63mg

0.1 mgvs3.63 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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9.43%0.75mg

Iron

94%7.54mg

0.75 mgvs7.54 mg

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

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8.03%33.7mg

Magnesium

61%256mg

33.7 mgvs256 mg

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

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3.36%0.077mg

Manganese

182%4.2mg

0.077 mgvs4.2 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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14.5%101mg

Phosphorus

327%2292mg

101 mgvs2292 mg

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

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7.82%266mg

Potassium

49.6%1687mg

266 mgvs1687 mg

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

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2.16%1.2μg

Selenium

286%157μg

1.2 μgvs157 μg

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

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0.4%5.95mg

Sodium

0.4%5.95mg

5.95 mgvs5.95 mg

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

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9.56%1.05mg

Zinc

95%10.5mg

1.05 mgvs10.5 mg

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

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4.22%156g

Water

0.064%2.4g

156 gvs2.4 g

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

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Lets compare vitamin content per 7 ounces of Canned Corn, Sweet, White, Cream Style, No Salt Added vs Roasted Sunflower Seeds:

Canned Corn, Sweet, White, Cream Style, No Salt Added has 3.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B1, 4.6 times more Vitamin B2, 7.3 times more Vitamin B3, 39.1 times more Vitamin B5, 12.8 times more Vitamin B6, 5.3 times more Vitamin B9, 435 times more Vitamin E and 9 times more Vitamin K than Canned Corn, Sweet, White, Cream Style, No Salt Added.
Both Canned Corn, Sweet, White, Cream Style, No Salt Added as well as Dry Roasted 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 Corn, Sweet, White, Cream Style, No Salt Added vs Roasted Sunflower Seeds:

Canned Corn, Sweet, White, Cream Style, No Salt Added has 65.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 35.2 times more Copper, 10 times more Iron, 7.6 times more Magnesium, 54.1 times more Manganese, 22.6 times more Phosphorus, 6.3 times more Potassium, 132.2 times more Selenium and 10 times more Zinc than Canned Corn, Sweet, White, Cream Style, No Salt Added.

Comparison of macro-nutrients per 7 ounces:

Dry Roasted Sunflower Seed Kernels no Salt contain 8.1 times more Energy, 118.6 times more Fat, 80.3 times more Saturated Fat, 11.5 times more Omega 3, 169.9 times more Omega 6, 1.3 times more Carbohydrate, 9.3 times more Fiber and 11.1 times more Protein than Canned Corn, Sweet, White, Cream Style, No Salt Added.
Both Canned Corn, Sweet, White, Cream Style, No Salt Added and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 7 oz.
Both Canned Corn, Sweet, White, Cream Style, No Salt Added as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Corn, Sweet, White, Cream Style, No Salt AddedVS Canned Corn, Sweet, White, Vacuum Pack, Regular PackRoasted Sunflower SeedsVS Canned Corn, Sweet, White, Vacuum Pack, Regular PackCanned Corn, Sweet, White, Cream Style, No Salt AddedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Canned Corn, Sweet, White, Cream Style, No Salt AddedVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: