Comparing Nutrients in 7 ounces Snacks, cornnuts, barbecue-flavor VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, cornnuts, barbecue-flavor	8%	29%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, cornnuts, barbecue-flavor	Sunflower Seeds	Recommended Dietary Allowance
Energy	30% 865kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	44% 16.7g	45% 17g	38g per day for Men 19-50 years
Protein	32% 18g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, cornnuts, barbecue-flavor	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	205% 2.67mg	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	0% 0μg	113% 450μg	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	0.88% 0.79mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, cornnuts, barbecue-flavor	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	397% 3.57mg	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	42% 3.37mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	168% 3.87mg	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	80.2% 562mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, cornnuts, barbecue-flavor vs Sunflower Seeds:

• Snacks, cornnuts, barbecue-flavor have 5.7 times more Vitamin A than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 5.5 times more Vitamin B3, 3 times more Vitamin B5, 7.2 times more Vitamin B6, more Vitamin B9 and 3.5 times more Vitamin C than Snacks, cornnuts, barbecue-flavor.
• Both Snacks, cornnuts, barbecue-flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, cornnuts, barbecue-flavor vs Sunflower Seeds:

• Snacks, cornnuts, barbecue-flavor have 66.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 13.2 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 2.7 times more Zinc than Snacks, cornnuts, barbecue-flavor.

Comparison of macro-nutrients per 7 ounces:

• Snacks, cornnuts, barbecue-flavor have 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.6 times more Fat, 1.7 times more Saturated Fat, 7.3 times more Omega 6 and 2.3 times more Protein than Snacks, cornnuts, barbecue-flavor.
• Both Snacks, cornnuts, barbecue-flavor and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Snacks, cornnuts, barbecue-flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.