Comparing Nutrients in 500 calories Snacks, corn-based, extruded, chips, unsaltedVS Sunflower Seeds

Weight per 500 calories

Snacks, corn-based, extruded, chips, unsalted

89.8g

Sunflower Seeds

85.6g

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

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, chips, unsalted or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, chips, unsalted

54%

41%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Snacks, corn-based, extruded, chips, unsaltedvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Snacks rich in Energy

31%30g

Fat

45.4%44g

30 gvs44 g

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

Find Snacks rich in Fat

12%3.9g

Saturated Fat

12%3.8g

3.9 gvs3.8 g

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

Find Snacks rich in Saturated Fat

33.5%0.54g

Omega 3

3.2%0.051g

0.54 gvs0.051 g

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

Find Snacks rich in Omega 3

87%15g

Omega 6

116%19.7g

15 gvs19.7 g

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

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Snacks rich in Cholesterol

39.6%51.5g

Carbohydrate

13%17g

51.5 gvs17 g

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

Find Snacks rich in Carbohydrate

1.75%1.27g

Sugars

3.1%2.24g

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

1.27 gvs2.24 g

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

Find Snacks rich in Sugars

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]

NA gvsNA g

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

Find Snacks rich in Fructose

Glucose

NA gvsNA g

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

Find Snacks rich in Glucose

Sucrose

%2.14g

NA gvs2.14 g

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

Find Snacks rich in Sucrose

10.4%3.95g

Fiber

19.4%7.36g

3.95 gvs7.36 g

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

Find Snacks rich in Fiber

10.6%5.92g

Protein

31.8%17.8g

5.92 gvs17.8 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, unsaltedvs Sunflower Seeds

0.4%3.6μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

3.6 μgvs2.57 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

10.5%0.13mg

Vitamin B1

106%1.27mg

Thiamine

0.13 mgvs1.27 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

11%0.14mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.14 mgvs0.3 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

8.3%1.33mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs7.14 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

Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 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

14.5%0.19mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.19 mgvs1.15 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Snacks rich in Vitamin B7

1.57%6.3μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

6.3 μgvs194 μg

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

Find Snacks rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

2%1.8mg

Vitamin C

1.33%1.2mg

Ascorbic acid

1.8 mgvs1.2 mg

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

Find Snacks rich in Vitamin C

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

8.14%1.22mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.22 mgvs30 mg

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

Find Snacks rich in Vitamin E

25%30μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

30 μgvs0 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, corn-based, extruded, chips, unsaltedvs Sunflower Seeds

11%111mg

Calcium

6.68%66.8mg

111 mgvs66.8 mg

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

Find Snacks rich in Calcium

25%0.22mg

Copper

171%1.54mg

0.22 mgvs1.54 mg

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

Find Snacks rich in Copper

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 .

Find Snacks rich in Fluoride

19%1.53mg

Iron

56%4.5mg

1.53 mgvs4.5 mg

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

Find Snacks rich in Iron

15%63mg

Magnesium

66.3%278mg

63 mgvs278 mg

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

Find Snacks rich in Magnesium

Manganese

72.6%1.67mg

NA mgvs1.67 mg

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

Find Snacks rich in Manganese

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 .

Find Snacks rich in Molybdenum

23.6%165mg

Phosphorus

80.7%565mg

165 mgvs565 mg

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

Find Snacks rich in Phosphorus

4.9%166mg

Potassium

16.2%552mg

166 mgvs552 mg

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

Find Snacks rich in Potassium

11%6μg

Selenium

82.5%45.4μg

6 μgvs45.4 μg

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

Find Snacks rich in Selenium

0.9%13.5mg

Sodium

0.51%7.7mg

13.5 mgvs7.7 mg

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

Find Snacks rich in Sodium

6.94%0.76mg

Zinc

39%4.3mg

0.76 mgvs4.3 mg

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

Find Snacks rich in Zinc

0.024%0.9g

Water

0.11%4.05g

0.9 gvs4.05 g

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

Find Snacks rich in Water

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, chips, unsalted vs Sunflower Seeds:

Snacks, corn-based, extruded, chips, unsalted have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5.4 times more Vitamin B3, 6.1 times more Vitamin B6, 30.9 times more Vitamin B9 and 24.7 times more Vitamin E than Snacks, corn-based, extruded, chips, unsalted.
Both Snacks, corn-based, extruded, chips, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, chips, unsalted vs Sunflower Seeds:

Snacks, corn-based, extruded, chips, unsalted have 1.7 times more Calcium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 3.4 times more Phosphorus, 3.3 times more Potassium, 7.5 times more Selenium and 5.6 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.

Comparison of macro-nutrients per 500 calories:

Snacks, corn-based, extruded, chips, unsalted have 10.4 times more Omega 3 and 3 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.3 times more Omega 6, 1.9 times more Fiber and 3 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
Both Snacks, corn-based, extruded, chips, unsalted and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Snacks, corn-based, extruded, chips, unsalted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, corn-based, extruded, chips, unsaltedVS Rice SakeSunflower SeedsVS Rice SakeSnacks, corn-based, extruded, chips, unsaltedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, corn-based, extruded, chips, unsaltedVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, chips, unsalted or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: