Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	180% 5230kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	337% 327g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	769% 12.3g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	879% 149g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	432% 562g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	125% 70g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	350% 4.2mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	394% 63mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	609% 7.9mg	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	500% 2000μg	585% 2340μg	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	19% 17mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	131% 1310mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	2004% 18mg	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	613% 49mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	904% 21mg	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	296% 2070mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	509% 7630mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour vs Oil Roasted 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 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 48.5 times more Vitamin B5 and 3.4 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 kg.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour vs Oil Roasted Sunflower Seeds:

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 1.5 times more Calcium and 254.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Copper, 1.6 times more Magnesium, 2.7 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, 11.7 times more Selenium and 4.9 times more Zinc 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have 15.2 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 6 and 2.9 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.