Comparing Nutrients in 300 calories Snacks, tortilla chips, unsalted, white cornVS Sunflower Seeds

Weight per 300 calories

Snacks, tortilla chips, unsalted, white corn

59.6g

Sunflower Seeds

51.4g

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

Which food has more nutrients per 300 calories - Snacks, tortilla chips, unsalted, white corn or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, tortilla chips, unsalted, white corn

42%

52%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Snacks, tortilla chips, unsalted, white cornvs 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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14.4%14g

Fat

27.3%26.4g

14 gvs26.4 g

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

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4.6%1.47g

Saturated Fat

7.15%2.3g

1.47 gvs2.3 g

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

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41%0.65g

Omega 3

1.93%0.031g

0.65 gvs0.031 g

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

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31%5.3g

Omega 6

69.7%12g

5.3 gvs12 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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30%39g

Carbohydrate

7.9%10.3g

39 gvs10.3 g

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

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0.82%0.6g

Sugars

1.86%1.35g

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

0.6 gvs1.35 g

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

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0.058%0.042g

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]

0.042 gvsNA g

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

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%0.042g

Glucose

0.042 gvsNA g

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

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%0.51g

Sucrose

%1.3g

0.51 gvs1.3 g

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

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8.3%3.16g

Fiber

11.6%4.4g

3.16 gvs4.4 g

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

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8.3%4.65g

Protein

19%10.7g

4.65 gvs10.7 g

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

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Vitamins

Snacks, tortilla chips, unsalted, white cornvs Sunflower Seeds

0.27%2.4μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

2.4 μgvs1.54 μg

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

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0.75%0.009mg

Vitamin B1

63.4%0.76mg

Thiamine

0.009 mgvs0.76 mg

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

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4.6%0.06mg

Vitamin B2

14%0.18mg

Riboflavin

0.06 mgvs0.18 mg

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

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4.7%0.75mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs4.3 mg

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

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14%0.7mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.7 mgvs0.58 mg

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

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9.77%0.13mg

Vitamin B6

53%0.69mg

Pyridoxine

0.13 mgvs0.69 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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1.5%5.96μg

Vitamin B9

29%117μg

Folates and Folic Acid

5.96 μgvs117 μg

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

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8.95%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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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14%2.1mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

2.1 mgvs18 mg

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

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0.35%0.42μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.42 μgvs0 μg

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

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Minerals

Snacks, tortilla chips, unsalted, white cornvs Sunflower Seeds

10.4%104mg

Calcium

4%40mg

104 mgvs40 mg

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

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34.7%0.31mg

Copper

103%0.92mg

0.31 mgvs0.92 mg

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

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Fluoride

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

NA μgvsNA μg

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

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17.3%1.4mg

Iron

33.7%2.7mg

1.4 mgvs2.7 mg

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

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20.7%87mg

Magnesium

39.8%167mg

87 mgvs167 mg

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

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Manganese

43.6%1mg

NA mgvs1 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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17%119mg

Phosphorus

48.4%339mg

119 mgvs339 mg

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

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3.77%128mg

Potassium

9.75%331mg

128 mgvs331 mg

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

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7.27%4μg

Selenium

49.5%27.2μg

4 μgvs27.2 μg

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

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0.6%8.95mg

Sodium

0.31%4.62mg

8.95 mgvs4.62 mg

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

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13.3%1.47mg

Zinc

23.3%2.57mg

1.47 mgvs2.57 mg

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

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0.034%1.25g

Water

0.066%2.43g

1.25 gvs2.43 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, tortilla chips, unsalted, white corn vs Sunflower Seeds:

Snacks, tortilla chips, unsalted, white corn have 1.2 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 85 times more Vitamin B1, 3.1 times more Vitamin B2, 5.7 times more Vitamin B3, 5.4 times more Vitamin B6, 19.6 times more Vitamin B9 and 8.6 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
Both Snacks, tortilla chips, unsalted, white corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, tortilla chips, unsalted, white corn vs Sunflower Seeds:

Snacks, tortilla chips, unsalted, white corn have 2.6 times more Calcium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 2.8 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 1.8 times more Zinc than Snacks, tortilla chips, unsalted, white corn.

Comparison of macro-nutrients per 300 calories:

Snacks, tortilla chips, unsalted, white corn have 21.2 times more Omega 3 and 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 1.6 times more Saturated Fat, 2.2 times more Omega 6, 1.4 times more Fiber and 2.3 times more Protein than Snacks, tortilla chips, unsalted, white corn.
Both Snacks, tortilla chips, unsalted, white corn and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Snacks, tortilla chips, unsalted, white corn as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, tortilla chips, unsalted, white cornVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeSunflower SeedsVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeSnacks, tortilla chips, unsalted, white cornVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Snacks, tortilla chips, unsalted, white cornVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, tortilla chips, unsalted, white corn or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: