Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Snacks, corn-based, extruded, cones, plain

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Snacks, corn-based, extruded, cones, plain: 98g

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

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	69.7% 22.3g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0.61% 0.01g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	47.4% 61.7g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	2.84% 1.08g	38g per day for Men 19-50 years
Protein	30.3% 17g	10% 5.7g	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	1.74% 15.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	3% 0.039mg	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	49.4% 198μg	0.74% 2.94μg	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	1.03% 0.93mg	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	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	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	7.35% 73.5mg	0.29% 2.94mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	4.36% 0.039mg	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	45% 3.6mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	2.57% 10.8mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	3.7% 0.085mg	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	137% 962mg	6.16% 43mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	2.34% 79.4mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	6.77% 3.73μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	66.8% 1002mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	1.87% 0.21mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.053% 1.96g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Snacks, Corn-based, Extruded, Cones, Plain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Snacks, corn-based, extruded, cones, plain?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Snacks, corn-based, extruded, cones, plain:

• 500 calories of Oil Roasted Sunflower Seeds have 2.5 times more Vitamin B3, 26.6 times more Vitamin B5, 17.1 times more Vitamin B6 and 67.2 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 500 calories.
• 500 calories of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and 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 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Snacks, corn-based, extruded, cones, plain:

• 500 calories of Oil Roasted Sunflower Seeds have 38.9 times more Copper, 1.5 times more Iron, 9.9 times more Magnesium, 20.6 times more Manganese, 22.3 times more Phosphorus, 5.1 times more Potassium, 17.7 times more Selenium and 21.4 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While 500 kcal of Snacks, corn-based, extruded, cones, plain contain 395.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.6 times more Fat, 37.8 times more Omega 6, 8.3 times more Fiber and 3 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While 500 kcal of Snacks, corn-based, extruded, cones, plain contain 3.7 times more Saturated Fat and 3.2 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 500 calories.
• 500 calories of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3 in 500 calories.