Comparing Nutrients in 100 calories Snacks, corn-based, extruded, onion-flavor VS Sunflower Seed Butter

Weight per 100 calories

• Snacks, corn-based, extruded, onion-flavor: 20g
• Sunflower Seed Butter: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, corn-based, extruded, onion-flavor or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.67% 4.53g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	2.36% 1.7g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	2.06% 0.78g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	2.76% 1.54g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.78% 0.062mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.053mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	6.86% 0.089mg	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	5.5% 22μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.4% 0.36mg	0.49% 0.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	2.63% 0.024mg	28.8% 0.26mg	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	9.3% 0.75mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	1.34% 5.6mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	1.76% 0.04mg	14.6% 0.34mg	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	2.06% 14.4mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	0.84% 28.7mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	0.6% 0.066mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.003% 0.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, corn-based, extruded, onion-flavor vs Sunflower Seed Butter:

• Snacks, corn-based, extruded, onion-flavor have 5.1 times more Vitamin B1 and 2.4 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3 times more Vitamin B6, 1.7 times more Vitamin B9 and 6.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, corn-based, extruded, onion-flavor vs Sunflower Seed Butter:

• Snacks, corn-based, extruded, onion-flavor have 391.5 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.8 times more Calcium, 10.9 times more Copper, 9 times more Magnesium, 8.3 times more Manganese, 7.5 times more Phosphorus, 3.3 times more Potassium, 8 times more Selenium and 12 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Sunflower Seed Butter no Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, corn-based, extruded, onion-flavor have 3.2 times more Omega 3 and 3.5 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2 times more Fat, 2.6 times more Omega 6, 1.8 times more Sugars and 1.8 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Sunflower Seed Butter no Salt have similar amounts of Energy, Saturated Fat and Fiber per 100 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.