Comparing Nutrients in 500 calories Snacks, corn-based, extruded, chips, plain VS Toasted Sunflower Seeds

Weight per 500 calories

• Snacks, corn-based, extruded, chips, plain: 93g
• Toasted Sunflower Seeds: 80.8g

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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	9.76% 3.7g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	10.2% 5.72g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.63% 0.044mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	50% 0.65mg	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	1.86% 7.42μg	48% 192μg	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	0% 0mg	1.26% 1.13mg	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	44.7% 6.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 128mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48μg	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	14% 1.1mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.8mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	74.2% 1.7mg	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	25.7% 180mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	3.93% 134mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	13% 7.05μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 477mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, chips, plain vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 6 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3, 32.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 25.9 times more Vitamin B9 than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, chips, plain vs Toasted Sunflower Seeds:

• Snacks, corn-based, extruded, chips, plain have 2.8 times more Calcium and 196.8 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 15.8 times more Copper, 4.9 times more Iron, 1.6 times more Magnesium, 5.5 times more Manganese, 5.2 times more Phosphorus, 3 times more Potassium and 3.6 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, chips, plain have 4 times more Omega 3 and 3.2 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, 2.5 times more Fiber and 2.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Snacks, corn-based, extruded, chips, plain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.