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Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Snacks, corn-based, extruded, chips, plain

Weight per 300 calories

Roasted Sunflower Seeds
51.5g
Snacks, corn-based, extruded, chips, plain
55.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Snacks, corn-based, extruded, chips, plain?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Snacks, corn-based, extruded, chips, plain
4%
54%
42%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
26.5%25.7g
Fat
19%18.6g
25.7 gvs18.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.4%2.7g
Saturated Fat
7.53%2.4g
2.7 gvs2.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
2.22%0.036g
Omega 3
9.67%0.15g
0.036 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
99%17g
Omega 6
53%9g
17 gvs9 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
9.54%12.4g
Carbohydrate
24.5%32g
12.4 gvs32 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.94%1.4g
Sugars
0.21%0.15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs0.15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
15%5.72g
Fiber
5.86%2.23g
5.72 gvs2.23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
17.8%9.96g
Protein
6.13%3.43g
9.96 gvs3.43 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.19%1.67μg
RAE, retinol activity equivalents
0 μgvs1.67 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.55%0.055mg
Vitamin B1
2.18%0.026mg
Thiamine
0.055 mgvs0.026 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
9.75%0.13mg
Vitamin B2
3.34%0.043mg
Riboflavin
0.13 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
22.7%3.63mg
Vitamin B3
2.93%0.47mg
Niacin, nicotinic acid, niacinamide
3.63 mgvs0.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
72.6%3.63mg
Vitamin B5
2.1%0.11mg
Pantothenic acid
3.63 mgvs0.11 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
32%0.41mg
Vitamin B6
7.15%0.093mg
Pyridoxine
0.41 mgvs0.093 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
30.5%122μg
Vitamin B9
1.1%4.45μg
Folates and Folic Acid
122 μgvs4.45 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.8%0.72mg
Vitamin C
0%0mg
Ascorbic acid
0.72 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
89.7%13.5mg
Vitamin E
27%4.02mg
Tocopherols and Tocotrienols
13.5 mgvs4.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.16%1.4μg
Vitamin K
2.92%3.5μg
Phytomenadione or phylloquinone
1.4 μgvs3.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

3.6%36mg
Calcium
7.7%77mg
36 mgvs77 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
105%0.94mg
Copper
6.25%0.056mg
0.94 mgvs0.056 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.72%29μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs29 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
24.5%1.96mg
Iron
8.35%0.67mg
1.96 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
16%66.5mg
Magnesium
9.54%40mg
66.5 mgvs40 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
47.3%1.1mg
Manganese
8.06%0.19mg
1.1 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
85%595mg
Phosphorus
15.4%108mg
595 mgvs108 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
13%438mg
Potassium
2.36%80mg
438 mgvs80 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
74.3%41μg
Selenium
7.7%4.23μg
41 μgvs4.23 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.1%1.55mg
Sodium
19%286mg
1.55 mgvs286 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
24.8%2.73mg
Zinc
6.53%0.72mg
2.73 mgvs0.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.017%0.62g
Water
0.016%0.6g
0.62 gvs0.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, plain:
Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, plain:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: