Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	93% 2685kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	322% 103g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	219% 285g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	13% 5g	38g per day for Men 19-50 years
Protein	162% 91g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.06% 72.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	14% 0.18mg	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	265% 1061μg	3.4% 13.6μg	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	5.54% 5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	39.5% 395mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	20% 0.18mg	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	243% 19.4mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	17% 0.39mg	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	738% 5166mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	309% 4636mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, corn-based, extruded, cones, plain per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Snacks, corn-based, extruded, cones, plain:

• 1 pound of Oil Roasted Sunflower Seeds has 2.9 times more Vitamin B3, 30.8 times more Vitamin B5, 19.8 times more Vitamin B6 and 78 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Oil Roasted Sunflower Seeds and Snacks, corn-based, extruded, cones, plain provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Snacks, corn-based, extruded, cones, plain:

• 1 pound of Oil Roasted Sunflower Seeds has 29 times more Calcium, 45.1 times more Copper, 1.7 times more Iron, 11.5 times more Magnesium, 23.9 times more Manganese, 25.9 times more Phosphorus, 6 times more Potassium, 20.6 times more Selenium and 24.8 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While 1 lb of Snacks, corn-based, extruded, cones, plain contains 340.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Fat, 8.1 times more Omega 3, 43.9 times more Omega 6, 9.6 times more Fiber and 3.5 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While 1 lb of Snacks, corn-based, extruded, cones, plain contains 3.2 times more Saturated Fat and 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, corn-based, extruded, cones, plain offer comparable quantities of Energy per one pound.
• 1 pound of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3