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Comparing Nutrients in 5 ounces Snacks, corn-based, extruded, onion-flavorVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, onion-flavor
6%
41%
53%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

24.4%707kcal
Energy
28.5%828kcal
707 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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33%32g
Fat
75%73g
32 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.2%6.15g
Saturated Fat
19.7%6.3g
6.15 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.5%0.18g
Omega 3
5.3%0.085g
0.18 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25%4.27g
Omega 6
192%32.7g
4.27 gvs32.7 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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71%92g
Carbohydrate
22%28.3g
92 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.44%6.85g
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.85 gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.54g
NA gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.5%5.53g
Fiber
32%12g
5.53 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
19.5%11g
Protein
52.6%29.5g
11 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

1.26%11.3μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
11.3 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
26%0.31mg
Vitamin B1
175%2.1mg
Thiamine
0.31 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34%0.44mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.44 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.5mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
4.5 mgvs12 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
7.43%0.37mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.37 mgvs1.6 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
16%0.21mg
Vitamin B6
147%1.9mg
Pyridoxine
0.21 mgvs1.9 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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39%156μg
Vitamin B9
80.4%322μg
Folates and Folic Acid
156 μgvs322 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
2.83%2.55mg
Vitamin C
2.2%2mg
Ascorbic acid
2.55 mgvs2 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 .

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25.4%3.8mg
Vitamin E
332%50mg
Tocopherols and Tocotrienols
3.8 mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.02%7.23μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.23 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.1%41mg
Calcium
11%111mg
41 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.6%0.17mg
Copper
283%2.55mg
0.17 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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66%5.27mg
Iron
93%7.44mg
5.27 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg
Magnesium
110%461mg
39.7 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.4%0.29mg
Manganese
120%2.76mg
0.29 mgvs2.76 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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14.6%102mg
Phosphorus
134%936mg
102 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.96%203mg
Potassium
27%914mg
203 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.3%15μg
Selenium
137%75μg
15 μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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89.8%1347mg
Sodium
0.85%12.8mg
1347 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.25%0.47mg
Zinc
64.4%7.1mg
0.47 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.077%2.83g
Water
0.18%6.7g
2.83 gvs6.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Snacks, corn-based, extruded, onion-flavor vs Sunflower Seeds:
Comparing minerals per 5 ounces for Snacks, corn-based, extruded, onion-flavor vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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