Comparing Nutrients in 7 ounces Canned Yellow Sweet Corn with LiquidsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Yellow Sweet Corn with Liquids

11%

10%

79%

Sunflower Seeds

13%

74%

13%

7 oz ▼

Macro Nutrients

Canned Yellow Sweet Corn with Liquidsvs Sunflower Seeds

4.17%121kcal

Energy

40%1159kcal

121 kcalvs1159 kcal

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

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1.58%1.53g

Fat

105%102g

1.53 gvs102 g

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

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0.48%0.15g

Saturated Fat

27.6%8.84g

0.15 gvs8.84 g

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

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0.87%0.014g

Omega 3

7.44%0.12g

0.014 gvs0.12 g

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

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2.65%0.45g

Omega 6

269%45.7g

0.45 gvs45.7 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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21%27.5g

Carbohydrate

30.5%39.7g

27.5 gvs39.7 g

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

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11.4%8.24g

Sugars

7.17%5.2g

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

8.24 gvs5.2 g

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

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0.47%0.34g

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]

0.34 gvsNA g

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

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%0.52g

Glucose

0.52 gvsNA g

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

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%7.24g

Sucrose

%4.96g

7.24 gvs4.96 g

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

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8.88%3.37g

Fiber

45%17g

3.37 gvs17 g

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

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6.9%3.87g

Protein

73.6%41.2g

3.87 gvs41.2 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Yellow Sweet Corn with Liquidsvs Sunflower Seeds

0.44%3.97μg

Vitamin A

0.66%5.95μg

RAE, retinol activity equivalents

3.97 μgvs5.95 μg

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

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2.5%0.03mg

Vitamin B1

245%2.94mg

Thiamine

0.03 mgvs2.94 mg

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

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2.3%0.03mg

Vitamin B2

54%0.7mg

Riboflavin

0.03 mgvs0.7 mg

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

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11%1.75mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

1.75 mgvs16.5 mg

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

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20.7%1.04mg

Vitamin B5

45%2.24mg

Pantothenic acid

1.04 mgvs2.24 mg

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

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5.65%0.073mg

Vitamin B6

205%2.67mg

Pyridoxine

0.073 mgvs2.67 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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19%75.4μg

Vitamin B9

113%450μg

Folates and Folic Acid

75.4 μgvs450 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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5.73%5.16mg

Vitamin C

3.1%2.78mg

Ascorbic acid

5.16 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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0.4%0.06mg

Vitamin E

465%69.8mg

Tocopherols and Tocotrienols

0.06 mgvs69.8 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Canned Yellow Sweet Corn with Liquidsvs Sunflower Seeds

0.79%7.94mg

Calcium

15.5%155mg

7.94 mgvs155 mg

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

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6.17%0.056mg

Copper

397%3.57mg

0.056 mgvs3.57 mg

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

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0.89%35.7μg

Fluoride

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

35.7 μgvsNA μg

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

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8.93%0.71mg

Iron

130%10.4mg

0.71 mgvs10.4 mg

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

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7.1%29.8mg

Magnesium

154%645mg

29.8 mgvs645 mg

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

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7.08%0.16mg

Manganese

168%3.87mg

0.16 mgvs3.87 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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13%91mg

Phosphorus

187%1310mg

91 mgvs1310 mg

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

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7.94%270mg

Potassium

37.6%1280mg

270 mgvs1280 mg

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

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1.8%0.99μg

Selenium

191%105μg

0.99 μgvs105 μg

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

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1.6%24mg

Sodium

1.2%18mg

24 mgvs18 mg

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

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7.04%0.77mg

Zinc

90%9.92mg

0.77 mgvs9.92 mg

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

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4.43%164g

Water

0.25%9.4g

164 gvs9.4 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 Yellow Sweet Corn with Liquids vs Sunflower Seeds:

Canned Yellow Sweet Corn Solids and Liquids have 1.9 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 9.4 times more Vitamin B3, 2.2 times more Vitamin B5, 36.4 times more Vitamin B6, 6 times more Vitamin B9 and 1172.3 times more Vitamin E than Canned Yellow Sweet Corn Solids and Liquids.
Both Canned Yellow Sweet Corn Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Canned Yellow Sweet Corn with Liquids vs Sunflower Seeds:

Canned Yellow Sweet Corn Solids and Liquids have 17.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 64.3 times more Copper, 14.6 times more Iron, 21.7 times more Magnesium, 23.8 times more Manganese, 14.3 times more Phosphorus, 4.7 times more Potassium, 106 times more Selenium and 12.8 times more Zinc than Canned Yellow Sweet Corn Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

Canned Yellow Sweet Corn Solids and Liquids have 1.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.6 times more Energy, 66.8 times more Fat, 57.9 times more Saturated Fat, 8.6 times more Omega 3, 101.5 times more Omega 6, 1.4 times more Carbohydrate, 5.1 times more Fiber and 10.7 times more Protein than Canned Yellow Sweet Corn Solids and Liquids.
Both Canned Yellow Sweet Corn Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned Yellow Sweet Corn with LiquidsVS Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedSunflower SeedsVS Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCanned Yellow Sweet Corn with LiquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Canned Yellow Sweet Corn with LiquidsVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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