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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

• Snacks, corn-based, extruded, chips, barbecue-flavor have more Vitamin A and 1.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 14 oz.

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

• Snacks, corn-based, extruded, chips, barbecue-flavor have 1.9 times more Calcium and 254.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 14 ounces:

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