Comparing Nutrients in 1 kilogram Snacks, corn cakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, corn cakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3870kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	642% 834g	176% 229g	130g per day for Men 19-50 years
Sugars	324% 235g	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	50% 19g	279% 106g	38g per day for Men 19-50 years
Protein	145% 81g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	322% 51.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	47.5% 190μg	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	0% 0mg	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	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	175% 14mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	789% 18mg	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	224% 1570mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	325% 4880mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn cakes versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, corn cakes vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Snacks, corn cakes has more Vitamin A and 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B1, 5.6 times more Vitamin B2, 8.4 times more Vitamin B5, 5.7 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin K than Snacks, corn cakes.
• 1 kilogram of Snacks, corn cakes have insufficient amounts of Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Snacks, corn cakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Snacks, corn cakes vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Snacks, corn cakes has 162.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.6 times more Calcium, 4.3 times more Copper, 3.1 times more Iron, 7.3 times more Phosphorus, 3.1 times more Potassium, 7.9 times more Selenium and 2.6 times more Zinc than Snacks, corn cakes.
• Both Snacks, corn cakes and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Manganese per one kilogram.
• 1 kilogram of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn cakes has 3.6 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 21.4 times more Fat, 16.8 times more Saturated Fat, 2.7 times more Omega 3, 38.4 times more Omega 6, 5.6 times more Fiber and 2.5 times more Protein than Snacks, corn cakes.
• 1 kilogram of Snacks, corn cakes provide inadequate amounts of Omega 3