Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	71.6% 2076kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	305% 4.9g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	349% 59.3g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	120% 45.6g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Toasted 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	139% 1.67mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	246% 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	198% 794μg	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	809% 7.28mg	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	243% 19.4mg	338% 27mg	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	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour vs Toasted Sunflower Seeds:

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 49.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour as well as Toasted 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, made with enriched masa flour vs Toasted Sunflower Seeds:

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 2.3 times more Calcium and 254.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 11 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 5.6 times more Phosphorus, 2.1 times more Potassium and 5 times more Zinc than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 15.6 times more Omega 3 and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 1.3 times more Saturated Fat, 2.5 times more Omega 6 and 2.5 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 14 oz.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.