Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Corn, Sweet, Yellow, Rinsed With Tap Water

12%

17%

71%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Canned Corn, Sweet, Yellow, Rinsed With Tap Watervs Oil Roasted Sunflower Seeds

4.38%127kcal

Energy

40.5%1175kcal

127 kcalvs1175 kcal

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

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2.93%2.84g

Fat

105%102g

2.84 gvs102 g

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

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1.36%0.43g

Saturated Fat

44%14g

0.43 gvs14 g

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

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2.5%0.04g

Omega 3

10%0.16g

0.04 gvs0.16 g

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

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7.73%1.3g

Omega 6

399%68g

1.3 gvs68 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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20%26g

Carbohydrate

35%45.4g

26 gvs45.4 g

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

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11.2%8.16g

Sugars

8.5%6.17g

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

8.16 gvs6.17 g

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

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0.47%0.34g

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]

0.34 gvs0 g

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

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%0.52g

Glucose

%1.47g

0.52 gvs1.47 g

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

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%7.16g

Sucrose

%4.7g

7.16 gvs4.7 g

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

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8.88%3.37g

Fiber

55.4%21g

3.37 gvs21 g

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

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7.73%4.33g

Protein

71%40g

4.33 gvs40 g

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

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Vitamins

Canned Corn, Sweet, Yellow, Rinsed With Tap Watervs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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2.5%0.03mg

Vitamin B1

53%0.64mg

Thiamine

0.03 mgvs0.64 mg

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

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2.3%0.03mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.03 mgvs0.56 mg

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

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9.67%1.55mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

1.55 mgvs8.2 mg

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

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Vitamin B5

275%13.8mg

Pantothenic acid

NA mgvs13.8 mg

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

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Vitamin B6

121%1.57mg

Pyridoxine

NA mgvs1.57 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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14.4%57.5μg

Vitamin B9

116%464μg

Folates and Folic Acid

57.5 μgvs464 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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3.75%3.37mg

Vitamin C

2.43%2.2mg

Ascorbic acid

3.37 mgvs2.2 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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Vitamin E

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

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

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Minerals

Canned Corn, Sweet, Yellow, Rinsed With Tap Watervs Oil Roasted Sunflower Seeds

0.4%3.97mg

Calcium

17.3%173mg

3.97 mgvs173 mg

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

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6.84%0.062mg

Copper

398%3.58mg

0.062 mgvs3.58 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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5.46%0.44mg

Iron

106%8.5mg

0.44 mgvs8.5 mg

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

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5.2%22mg

Magnesium

60%252mg

22 mgvs252 mg

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

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4.83%0.11mg

Manganese

179%4.13mg

0.11 mgvs4.13 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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11.6%81.4mg

Phosphorus

323%2260mg

81.4 mgvs2260 mg

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

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6.77%230mg

Potassium

28%958mg

230 mgvs958 mg

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

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Selenium

282%155μg

NA μgvs155 μg

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

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21.6%323mg

Sodium

0.4%5.95mg

323 mgvs5.95 mg

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

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5.05%0.56mg

Zinc

94%10.3mg

0.56 mgvs10.3 mg

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

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4.44%164g

Water

0.083%3.06g

164 gvs3.06 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, Yellow, Rinsed With Tap Water vs Oil Roasted Sunflower Seeds:

Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 18.7 times more Vitamin B2, 5.3 times more Vitamin B3 and 8.1 times more Vitamin B9 than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Corn, Sweet, Yellow, Rinsed With Tap Water vs Oil Roasted Sunflower Seeds:

Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 54.3 times more Sodium and 53.8 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 58.2 times more Copper, 19.5 times more Iron, 11.5 times more Magnesium, 37.1 times more Manganese, 27.8 times more Phosphorus, 4.2 times more Potassium and 18.6 times more Zinc than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.

Comparison of macro-nutrients per 7 ounces:

Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids have 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.3 times more Energy, 35.9 times more Fat, 32.3 times more Saturated Fat, 4.1 times more Omega 3, 51.7 times more Omega 6, 1.8 times more Carbohydrate, 6.2 times more Fiber and 9.2 times more Protein than Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids.
Both Canned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Oil Roasted Sunflower SeedsVS Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 7 ounces Canned Corn, Sweet, Yellow, Rinsed With Tap WaterVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: