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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	186% 5390kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	344% 334g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	949% 161g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	441% 573g	154% 200g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	36% 26g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	% 25g	g per day for Men 19-50 years
Fiber	105% 40g	226% 86g	38g per day for Men 19-50 years
Protein	110% 61.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	1035% 13.5mg	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	20% 80μg	568% 2270μg	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	0% 0mg	15.6% 14mg	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	482% 72.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	138% 1380mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	13% 519μg	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	150% 12mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	848% 19.5mg	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	277% 1940mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	343% 5140mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, chips, plain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 31.5 times more Vitamin B1, 4.6 times more Vitamin B2, 9.9 times more Vitamin B3, 5.9 times more Vitamin B5, 8.1 times more Vitamin B6, 28.4 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Snacks, corn-based, extruded, chips, plain have 1.8 times more Calcium and 57.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Copper, 4.4 times more Iron, 4.5 times more Magnesium, 5.9 times more Manganese, 3.4 times more Phosphorus, 4.5 times more Potassium, 7 times more Selenium and 3.9 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, chips, plain have 4.6 times more Omega 3 and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.4 times more Omega 6, 9.7 times more Sugars, 2.2 times more Fiber and 3.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Snacks, corn-based, extruded, chips, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.