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Comparing Nutrients in 500 calories Snacks, corn-based, extruded, chips, plainVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Snacks, corn-based, extruded, chips, plain
93g
Oil Roasted Sunflower Seeds
84.5g

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

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

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, chips, plain
4%
54%
42%
Oil Roasted Sunflower Seeds
13%
73%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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32%31g
Fat
44.7%43.3g
31 gvs43.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.6%4g
Saturated Fat
18.7%5.97g
4 gvs5.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16%0.26g
Omega 3
4.28%0.068g
0.26 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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88%15g
Omega 6
170%29g
15 gvs29 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41%53g
Carbohydrate
15%19.3g
53 gvs19.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
0.35%0.25g
Sugars
3.62%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.25 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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]
0 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.63g
0 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.25g
Sucrose
%2g
0.25 gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.76%3.7g
Fiber
23.6%8.95g
3.7 gvs8.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
10.2%5.72g
Protein
30.3%17g
5.72 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0.31%2.8μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.8 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
3.63%0.044mg
Vitamin B1
22.5%0.27mg
Thiamine
0.044 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1
5.57%0.072mg
Vitamin B2
18%0.24mg
Riboflavin
0.072 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
4.9%0.78mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
0.78 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.53%0.18mg
Vitamin B5
117%5.86mg
Pantothenic acid
0.18 mgvs5.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
12%0.15mg
Vitamin B6
51.5%0.67mg
Pyridoxine
0.15 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.86%7.42μg
Vitamin B9
49.4%198μg
Folates and Folic Acid
7.42 μgvs198 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.03%0.93mg
Ascorbic acid
0 mgvs0.93 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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 Snacks rich in Vitamin D Buy Vegan Vitamin D
44.7%6.7mg
Vitamin E
205%30.7mg
Tocopherols and Tocotrienols
6.7 mgvs30.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.87%5.84μg
Vitamin K
2.2%2.6μg
Phytomenadione or phylloquinone
5.84 μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13%128mg
Calcium
7.35%73.5mg
128 mgvs73.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.4%0.094mg
Copper
169%1.52mg
0.094 mgvs1.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.2%48μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
48 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.1mg
Iron
45%3.6mg
1.1 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.8mg
Magnesium
25.5%107mg
66.8 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.4%0.31mg
Manganese
76.4%1.76mg
0.31 mgvs1.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks 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 .

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25.7%180mg
Phosphorus
137%962mg
180 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.93%134mg
Potassium
12%408mg
134 mgvs408 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.05μg
Selenium
120%66μg
7.05 μgvs66 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium
31.8%477mg
Sodium
0.17%2.53mg
477 mgvs2.53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
40%4.4mg
1.2 mgvs4.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc
0.027%0.99g
Water
0.035%1.3g
0.99 gvs1.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, chips, plain vs Oil Roasted Sunflower Seeds:
Comparing minerals per 500 calories for Snacks, corn-based, extruded, chips, plain vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: