Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Snacks, corn-based, extruded, chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Energy	79.7% 2310kcal	71.6% 2076kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	305% 4.9g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	349% 59.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	172% 223g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	70.2% 0.91mg	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	235% 941μg	38.7% 155μg	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	6.17% 5.56mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	27.8% 278mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	73.2% 0.66mg	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	189% 15mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	134% 3.07mg	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	655% 4584mg	117% 822mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	27.5% 937mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	202% 3028mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B1, 4.3 times more Vitamin B3, 49.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 6.1 times more Vitamin B9 than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, corn-based, extruded, chips, barbecue-flavor have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• Dry Roasted Sunflower Seed Kernels no Salt have 11 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 5.6 times more Phosphorus, 3.6 times more Potassium, 19.3 times more Selenium and 5 times more Zinc than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain 1.9 times more Calcium and 254.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Fat, 2.2 times more Omega 6, 2.1 times more Fiber and 2.8 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain 17.8 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, corn-based, extruded, chips, barbecue-flavor have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.