Comparing Nutrients in 100 calories Snacks, corn-based, extruded, chips, plainVS Roasted Sunflower Seeds

Weight per 100 calories

Snacks, corn-based, extruded, chips, plain

18.6g

Roasted Sunflower Seeds

17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, corn-based, extruded, chips, plain or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, chips, plain

54%

42%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Snacks, corn-based, extruded, chips, plainvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.4%6.2g

Fat

8.82%8.56g

6.2 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.8g

Saturated Fat

2.8%0.9g

0.8 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g

Omega 3

0.74%0.012g

0.052 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.6%3g

Omega 6

33%5.63g

3 gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.17%10.6g

Carbohydrate

3.2%4.14g

10.6 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.069%0.05g

Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.05 gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.05g

Sucrose

0.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.95%0.74g

Fiber

5%1.9g

0.74 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.04%1.14g

Protein

5.93%3.32g

1.14 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, corn-based, extruded, chips, plainvs Roasted Sunflower Seeds

0.062%0.56μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.56 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.73%0.009mg

Vitamin B1

1.5%0.018mg

Thiamine

0.009 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.1%0.014mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.014 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.98%0.16mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.16 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

0.71%0.035mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.035 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.4%0.031mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.031 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.37%1.5μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

1.5 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.94%1.34mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

1.34 mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.97%1.17μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

1.17 μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, corn-based, extruded, chips, plainvs Roasted Sunflower Seeds

2.56%25.6mg

Calcium

1.2%12mg

25.6 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.1%0.019mg

Copper

35%0.31mg

0.019 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.24%9.63μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

9.63 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.8%0.22mg

Iron

8.16%0.65mg

0.22 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.2%13.4mg

Magnesium

5.28%22mg

13.4 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.7%0.062mg

Manganese

15.8%0.36mg

0.062 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.14%36mg

Phosphorus

28.4%198mg

36 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.79%26.7mg

Potassium

4.3%146mg

26.7 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.56%1.4μg

Selenium

24.8%13.6μg

1.4 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.36%95mg

Sodium

0.034%0.52mg

95 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.18%0.24mg

Zinc

8.26%0.91mg

0.24 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.005%0.2g

Water

0.006%0.21g

0.2 gvs0.21 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Snacks, corn-based, extruded, chips, plain vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 7.7 times more Vitamin B3, 34.3 times more Vitamin B5, 4.5 times more Vitamin B6, 27.4 times more Vitamin B9 and 3.3 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
Both Snacks, corn-based, extruded, chips, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Snacks, corn-based, extruded, chips, plain vs Roasted Sunflower Seeds:

Snacks, corn-based, extruded, chips, plain have 2.1 times more Calcium and 185 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 16.8 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 5.9 times more Manganese, 5.5 times more Phosphorus, 5.5 times more Potassium, 9.7 times more Selenium and 3.8 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 100 calories:

Snacks, corn-based, extruded, chips, plain have 4.4 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Fat, 1.9 times more Omega 6, 2.6 times more Fiber and 2.9 times more Protein than Snacks, corn-based, extruded, chips, plain.
Both Snacks, corn-based, extruded, chips, plain and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 100 kcal.
Both Snacks, corn-based, extruded, chips, plain as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, corn-based, extruded, chips, plainVS Snacks, corn-based, extruded, chips, barbecue-flavorRoasted Sunflower SeedsVS Snacks, corn-based, extruded, chips, barbecue-flavorSnacks, corn-based, extruded, chips, plainVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Snacks, corn-based, extruded, chips, plainVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, corn-based, extruded, chips, plain or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: