Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, corn-based, extruded, chips, plain

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, corn-based, extruded, chips, plain

54%

42%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Snacks, corn-based, extruded, chips, plain

28.5%828kcal

Energy

26.3%764kcal

828 kcalvs764 kcal

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

Find Nuts and Seeds rich in Energy

75%73g

Fat

48.7%47.3g

73 gvs47.3 g

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

Find Nuts and Seeds rich in Fat

19.7%6.3g

Saturated Fat

19%6.14g

6.3 gvs6.14 g

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

Find Nuts and Seeds rich in Saturated Fat

5.3%0.085g

Omega 3

24.6%0.39g

0.085 gvs0.39 g

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

Find Nuts and Seeds rich in Omega 3

192%32.7g

Omega 6

135%23g

32.7 gvs23 g

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Cholesterol

22%28.3g

Carbohydrate

62.4%81g

28.3 gvs81 g

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

Find Nuts and Seeds rich in Carbohydrate

5.12%3.7g

Sugars

0.53%0.38g

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

3.7 gvs0.38 g

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

Find Nuts and Seeds rich in Sugars

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]

NA gvs0 g

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

Find Nuts and Seeds rich in Fructose

Glucose

%0g

NA gvs0 g

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

Find Nuts and Seeds rich in Glucose

%3.54g

Sucrose

%0.38g

3.54 gvs0.38 g

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

Find Nuts and Seeds rich in Sucrose

32%12g

Fiber

15%5.67g

12 gvs5.67 g

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

Find Nuts and Seeds rich in Fiber

52.6%29.5g

Protein

15.6%8.75g

29.5 gvs8.75 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Snacks, corn-based, extruded, chips, plain

0.47%4.25μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

4.25 μgvs4.25 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

175%2.1mg

Vitamin B1

5.55%0.067mg

Thiamine

2.1 mgvs0.067 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

38.7%0.5mg

Vitamin B2

8.5%0.11mg

Riboflavin

0.5 mgvs0.11 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

74%12mg

Vitamin B3

7.46%1.2mg

Niacin, nicotinic acid, niacinamide

12 mgvs1.2 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

5.4%0.27mg

Pantothenic acid

1.6 mgvs0.27 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

147%1.9mg

Vitamin B6

18.2%0.24mg

Pyridoxine

1.9 mgvs0.24 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

80.4%322μg

Vitamin B9

2.83%11.3μg

Folates and Folic Acid

322 μgvs11.3 μg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

2.2%2mg

Vitamin C

0%0mg

Ascorbic acid

2 mgvs0 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

332%50mg

Vitamin E

68.3%10.2mg

Tocopherols and Tocotrienols

50 mgvs10.2 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

7.44%8.93μg

Phytomenadione or phylloquinone

0 μgvs8.93 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Snacks, corn-based, extruded, chips, plain

11%111mg

Calcium

19.6%196mg

111 mgvs196 mg

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

Find Nuts and Seeds rich in Calcium

283%2.55mg

Copper

16%0.14mg

2.55 mgvs0.14 mg

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

Find Nuts and Seeds rich in Copper

Fluoride

1.84%73.6μg

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

NA μgvs73.6 μg

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

Find Nuts and Seeds rich in Fluoride

93%7.44mg

Iron

21.3%1.7mg

7.44 mgvs1.7 mg

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

Find Nuts and Seeds rich in Iron

110%461mg

Magnesium

24.3%102mg

461 mgvs102 mg

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

Find Nuts and Seeds rich in Magnesium

120%2.76mg

Manganese

20.5%0.47mg

2.76 mgvs0.47 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum

134%936mg

Phosphorus

39.3%275mg

936 mgvs275 mg

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

Find Nuts and Seeds rich in Phosphorus

27%914mg

Potassium

6%204mg

914 mgvs204 mg

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

Find Nuts and Seeds rich in Potassium

137%75μg

Selenium

19.6%10.8μg

75 μgvs10.8 μg

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

Find Nuts and Seeds rich in Selenium

0.85%12.8mg

Sodium

48.6%729mg

12.8 mgvs729 mg

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

Find Nuts and Seeds rich in Sodium

64.4%7.1mg

Zinc

16.6%1.83mg

7.1 mgvs1.83 mg

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

Find Nuts and Seeds rich in Zinc

0.18%6.7g

Water

0.041%1.5g

6.7 gvs1.5 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, corn-based, extruded, chips, plain:

Dried Sunflower Seed Kernels have 31.5 times more Vitamin B1, 4.6 times more Vitamin B2, 9.9 times more Vitamin B3, 5.9 times more Vitamin B5, 8.1 times more Vitamin B6, 28.4 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
While Snacks, corn-based, extruded, chips, plain contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, corn-based, extruded, chips, plain:

Dried Sunflower Seed Kernels have 17.8 times more Copper, 4.4 times more Iron, 4.5 times more Magnesium, 5.9 times more Manganese, 3.4 times more Phosphorus, 4.5 times more Potassium, 7 times more Selenium and 3.9 times more Zinc than Snacks, corn-based, extruded, chips, plain.
While Snacks, corn-based, extruded, chips, plain contain 1.8 times more Calcium and 57.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

Dried Sunflower Seed Kernels have 1.5 times more Fat, 1.4 times more Omega 6, 9.7 times more Sugars, 2.2 times more Fiber and 3.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
While Snacks, corn-based, extruded, chips, plain contain 4.6 times more Omega 3 and 2.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, corn-based, extruded, chips, plain have similar amounts of Energy and Saturated Fat per 5 oz.
Both Dried Sunflower Seed Kernels as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, corn-based, extruded, chips, plainVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, corn-based, extruded, chips, barbecue-flavorSnacks, corn-based, extruded, chips, plainVS Snacks, corn-based, extruded, chips, barbecue-flavor

Compare Foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Snacks, corn-based, extruded, chips, plain

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: