Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, onion-flavor VS 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	34% 990kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	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	16% 0.26g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	31.4% 41g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	20.4% 7.74g	60% 23g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	54.6% 218μg	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	3.97% 3.57mg	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	35.6% 5.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	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	5.75% 57.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	404% 3.64mg	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	92% 7.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	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	20.4% 143mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	NA	55μg per day for Men 19-50 years
Sodium	126% 1885mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.054% 2g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 26.9 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.2 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 B2 per 7 oz.
• Both Snacks, corn-based, extruded, onion-flavor 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, onion-flavor vs Toasted Sunflower Seeds:

• Snacks, corn-based, extruded, onion-flavor have 316.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 15.5 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 10.5 times more Manganese, 16.1 times more Phosphorus, 3.4 times more Potassium and 16.1 times more Zinc than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 7 ounces:

• Snacks, corn-based, extruded, onion-flavor have 1.6 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 2.5 times more Fat, 1.4 times more Saturated Fat, 12.4 times more Omega 6, 2.9 times more Fiber and 2.2 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 per 7 oz.
• 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 7 oz.