Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	201% 5820kcal	186% 5390kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	344% 334g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	135% 43.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	949% 161g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	441% 573g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	3.72% 2.7g	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	% 2.7g	g per day for Men 19-50 years
Fiber	292% 111g	105% 40g	38g per day for Men 19-50 years
Protein	345% 193g	110% 61.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	128% 1.67mg	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	593% 2370μg	20% 80μg	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	15.6% 14mg	0% 0mg	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	1740% 261mg	482% 72.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	52.5% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	70% 700mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 519μg	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	475% 38mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	145% 3.33mg	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	1650% 11550mg	277% 1940mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	343% 5140mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	117% 13mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, plain:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 8.4 times more Vitamin B3, 37.1 times more Vitamin B5, 4.8 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• While Snacks, corn-based, extruded, chips, plain contain 2.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, plain:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.1 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 6.3 times more Manganese, 6 times more Phosphorus, 5.9 times more Potassium, 10.4 times more Selenium and 4.1 times more Zinc than Snacks, corn-based, extruded, chips, plain.
• While Snacks, corn-based, extruded, chips, plain contain 2 times more Calcium and 171.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Fat, 1.2 times more Saturated Fat, 2 times more Omega 6, 10.1 times more Sugars, 2.8 times more Fiber and 3.1 times more Protein than Snacks, corn-based, extruded, chips, plain.
• While Snacks, corn-based, extruded, chips, plain contain 4 times more Omega 3 and 2.4 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, plain have similar amounts of Energy per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.