Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, chips, plain VS 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	37% 1070kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	31.4% 41g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	% 0.54g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	60% 23g	38g per day for Men 19-50 years
Protein	22% 12.2g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	123% 1.6mg	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	3.97% 16μg	118% 472μg	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	3.1% 2.78mg	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	96% 14.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	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	27.4% 274mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	2.57% 103μg	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	29.8% 2.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	182% 4.2mg	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	55% 385mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	NA	55μg per day for Men 19-50 years
Sodium	68% 1020mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	0.054% 2g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 6.9 times more Vitamin B1, 3.7 times more Vitamin B2, 5 times more Vitamin B3, 37.2 times more Vitamin B5, 4.8 times more Vitamin B6, 29.8 times more Vitamin B9 and more Vitamin C 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 and Vitamin D in 7 oz.

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

• Snacks, corn-based, extruded, chips, plain have 2.4 times more Calcium and 171.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.2 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 6.3 times more Manganese, 6 times more Phosphorus, 3.4 times more Potassium and 4.1 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 7 ounces:

• Snacks, corn-based, extruded, chips, plain have 3.5 times more Omega 3 and 2.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 1.4 times more Saturated Fat, 2.3 times more Omega 6, 2.9 times more Fiber and 2.8 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 per 7 oz.
• 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 7 oz.