Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Fat Free Potato Chips

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Fat Free Potato Chips: 26.4g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Fat Free Potato Chips. It has very high energy density when compared to other foods. Salted Fat Free Potato Chips having high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Fat Free Potato Chips?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Roasted Sunflower Seeds	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	17% 22g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	1.34% 0.97g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40.7μg	2.97% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	2.73% 2.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	0.07% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.92% 9.23mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.16% 0.65mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.4% 198mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	1.78% 0.2mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.014% 0.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Fat Free Potato Chips:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B2, 3.4 times more Vitamin B9 and 424.9 times more Vitamin E than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 15.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 10.2 times more Vitamin C and 5.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Fat Free Potato Chips:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 6.8 times more Copper, 1.2 times more Magnesium, 4.5 times more Phosphorus, 6.4 times more Selenium and 4.7 times more Zinc than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 1.4 times more Iron, 2.9 times more Potassium and 329.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 54 times more Fat, 22.7 times more Saturated Fat, 106.7 times more Omega 6 and 1.3 times more Protein than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 5.3 times more Carbohydrate and 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Salted Fat Free Potato Chips have similar amounts of Energy and Fiber per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Salted Fat Free Potato Chips have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.