Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Snacks, corn-based, extruded, chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Energy	42.4% 1228kcal	35.8% 1038kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	27.7% 8.85g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	174% 29.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	85.8% 112g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	27% 10.3g	38g per day for Men 19-50 years
Protein	61% 34g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	35% 0.46mg	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	118% 472μg	19.3% 77.4μg	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	3.1% 2.78mg	3.75% 3.37mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	11.3% 113mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	36.6% 0.33mg	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	169% 13.5mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	66.8% 1.54mg	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	328% 2298mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, corn-based, extruded, chips, barbecue-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 7 ounces of Toasted Sunflower Seeds have 4.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 49.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 6.1 times more Vitamin B9 than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 7 ounces of Toasted Sunflower Seeds have 11 times more Copper, 4.4 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 5.6 times more Phosphorus, 2.1 times more Potassium and 5 times more Zinc than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 2.3 times more Calcium and 254.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Fat, 1.3 times more Saturated Fat, 2.5 times more Omega 6, 2.2 times more Fiber and 2.5 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 15.6 times more Omega 3 and 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, corn-based, extruded, chips, barbecue-flavor offer comparable quantities of Energy per seven ounces.