Comparing Nutrients in 100 grams Sunflower Seeds VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Sunflower Seeds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	20% 584kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	71% 22.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	48.4% 63g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	3.08% 0.04mg	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	56.8% 227μg	0.75% 3μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	4.44% 0.04mg	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	65.6% 5.25mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	3.8% 0.087mg	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	94% 660mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Snacks, corn-based, extruded, cones, plain:

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 5.9 times more Vitamin B3, 5 times more Vitamin B5, 33.6 times more Vitamin B6, 75.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 5.3 times more Vitamin A than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Snacks, corn-based, extruded, cones, plain:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 45 times more Copper, 2.1 times more Iron, 29.5 times more Magnesium, 22.4 times more Manganese, 15 times more Phosphorus, 8 times more Potassium, 13.9 times more Selenium and 23.8 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 113.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.9 times more Fat, 6 times more Omega 3, 29.6 times more Omega 6, 7.8 times more Fiber and 3.6 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 5.1 times more Saturated Fat and 3.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, corn-based, extruded, cones, plain have similar amounts of Energy per 100 g.
• Both Dried Sunflower Seed Kernels as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.