Comparing Nutrients in 500 calories Snacks, corn-based, extruded, onion-flavor VS Toasted Sunflower Seeds

Weight per 500 calories

• Snacks, corn-based, extruded, onion-flavor: 100g
• 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, onion-flavor or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	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	50% 65.2g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	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	10.3% 3.9g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 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	27.6% 110μg	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	2% 1.8mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.26% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.9% 29mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	165% 1.5mg	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	46.6% 3.73mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	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	10.3% 72mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 952mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor 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, onion-flavor vs Toasted Sunflower Seeds:

• Snacks, corn-based, extruded, onion-flavor have 392.8 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12.5 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 8.4 times more Manganese, 13 times more Phosphorus, 2.8 times more Potassium and 12.9 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, onion-flavor have 2 times more Omega 3 and 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 10 times more Omega 6, 2.4 times more Fiber and 1.8 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.