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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	176% 5100kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	711% 228g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 629g	158% 206g	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	29% 11g	303% 115g	38g per day for Men 19-50 years
Protein	104% 58g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	619% 8.05mg	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	7.5% 30μg	595% 2380μg	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	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, cones, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	2038% 18.3mg	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	318% 25.4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	919% 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	63% 440mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	NA	55μg per day for Men 19-50 years
Sodium	681% 10220mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn-based, extruded, cones, plain versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3 times more Vitamin B3, 31.4 times more Vitamin B5, 20.1 times more Vitamin B6 and 79.3 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Snacks, corn-based, extruded, cones, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Snacks, corn-based, extruded, cones, plain has 340.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 19 times more Calcium, 45.9 times more Copper, 2.7 times more Iron, 11.7 times more Magnesium, 24.3 times more Manganese, 26.3 times more Phosphorus, 6.1 times more Potassium and 25.2 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• 1 kilogram of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn-based, extruded, cones, plain has 3.8 times more Saturated Fat and 3.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Fat, 7.9 times more Omega 3, 47.9 times more Omega 6, 10.5 times more Fiber and 3 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Toasted Sunflower Seeds offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3