Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, unsalted VS Toasted Sunflower Seeds

Weight per 300 calories

• Snacks, corn-based, extruded, chips, unsalted: 54g
• Toasted Sunflower Seeds: 48.5g

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

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	52.2% 8.9g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	6.24% 2.37g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	6.35% 3.55g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.24% 2.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	30% 0.39mg	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	0.94% 3.77μg	29% 115μg	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	1.2% 1.08mg	0.75% 0.68mg	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	4.9% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	99% 0.89mg	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	11.4% 0.92mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	44.5% 1.02mg	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	14% 99mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	2.93% 100mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	6.56% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.08mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	4.16% 0.46mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.015% 0.54g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, chips, unsalted vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 3.4 times more Vitamin B6 and 30.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, corn-based, extruded, chips, unsalted vs Toasted Sunflower Seeds:

• Snacks, corn-based, extruded, chips, unsalted have 2.4 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.6 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 5.7 times more Phosphorus, 2.4 times more Potassium and 5.6 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn-based, extruded, chips, unsalted have 8.4 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 2 times more Omega 6, 2.4 times more Fiber and 2.3 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Snacks, corn-based, extruded, chips, unsalted as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.