Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, plainVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Snacks, corn-based, extruded, chips, plain

55.7g

Oil Roasted Sunflower Seeds

50.7g

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

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, plain or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, chips, plain

54%

42%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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19%18.6g

Fat

27%26g

18.6 gvs26 g

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

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7.53%2.4g

Saturated Fat

11%3.6g

2.4 gvs3.6 g

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

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9.67%0.15g

Omega 3

2.57%0.041g

0.15 gvs0.041 g

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

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53%9g

Omega 6

102%17.3g

9 gvs17.3 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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24.5%32g

Carbohydrate

8.92%11.6g

32 gvs11.6 g

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

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0.21%0.15g

Sugars

2.17%1.58g

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

0.15 gvs1.58 g

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

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0%0g

Fructose

0%0g

≤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 gvs0 g

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

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%0g

Glucose

%0.38g

0 gvs0.38 g

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

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%0.15g

Sucrose

%1.2g

0.15 gvs1.2 g

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

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5.86%2.23g

Fiber

14%5.37g

2.23 gvs5.37 g

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

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6.13%3.43g

Protein

18%10g

3.43 gvs10 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 Oil Roasted Sunflower Seeds

0.19%1.67μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.67 μgvs0 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

2.18%0.026mg

Vitamin B1

13.5%0.16mg

Thiamine

0.026 mgvs0.16 mg

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

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3.34%0.043mg

Vitamin B2

11%0.14mg

Riboflavin

0.043 mgvs0.14 mg

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

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2.93%0.47mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs2.1 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

2.1%0.11mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.11 mgvs3.5 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.15%0.093mg

Vitamin B6

31%0.4mg

Pyridoxine

0.093 mgvs0.4 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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1.1%4.45μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

4.45 μgvs119 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

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 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 .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

27%4.02mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

4.02 mgvs18.4 mg

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

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2.92%3.5μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

3.5 μgvs1.57 μg

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

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Minerals

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

7.7%77mg

Calcium

4.4%44mg

77 mgvs44 mg

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

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6.25%0.056mg

Copper

102%0.91mg

0.056 mgvs0.91 mg

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

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0.72%29μg

Fluoride

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

29 μgvsNA μg

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

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8.35%0.67mg

Iron

27%2.17mg

0.67 mgvs2.17 mg

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

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9.54%40mg

Magnesium

15.3%64.4mg

40 mgvs64.4 mg

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

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8.06%0.19mg

Manganese

46%1.05mg

0.19 mgvs1.05 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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15.4%108mg

Phosphorus

82.5%577mg

108 mgvs577 mg

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

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2.36%80mg

Potassium

7.2%245mg

80 mgvs245 mg

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

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7.7%4.23μg

Selenium

72%39.6μg

4.23 μgvs39.6 μg

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

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19%286mg

Sodium

0.1%1.52mg

286 mgvs1.52 mg

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

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6.53%0.72mg

Zinc

24%2.64mg

0.72 mgvs2.64 mg

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

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0.016%0.6g

Water

0.021%0.78g

0.6 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, chips, plain vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 6.2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.5 times more Vitamin B3, 33.3 times more Vitamin B5, 4.3 times more Vitamin B6, 26.6 times more Vitamin B9 and 4.6 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
Both Snacks, corn-based, extruded, chips, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, corn-based, extruded, chips, plain vs Oil Roasted Sunflower Seeds:

Snacks, corn-based, extruded, chips, plain have 1.7 times more Calcium and 188.2 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 16.3 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 5.7 times more Manganese, 5.3 times more Phosphorus, 3.1 times more Potassium, 9.4 times more Selenium and 3.7 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 300 calories:

Snacks, corn-based, extruded, chips, plain have 3.8 times more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 1.5 times more Saturated Fat, 1.9 times more Omega 6, 2.4 times more Fiber and 3 times more Protein than Snacks, corn-based, extruded, chips, plain.
Both Snacks, corn-based, extruded, chips, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Snacks, corn-based, extruded, chips, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, corn-based, extruded, chips, plainVS Snacks, corn-based, extruded, chips, barbecue-flavorOil Roasted Sunflower SeedsVS Snacks, corn-based, extruded, chips, barbecue-flavorSnacks, corn-based, extruded, chips, plainVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, plainVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, plain or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: