Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Snacks, potato chips, barbecue-flavor

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Snacks, potato chips, barbecue-flavor: 20.5g

Oil Roasted Sunflower Seeds have 1.2 times more energy per 100g than Snacks, potato chips, barbecue-flavor. It has very high energy density when compared to other foods. Snacks, potato chips, barbecue-flavor having very high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Snacks, potato chips, barbecue-flavor?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	6.58% 6.38g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	8.83% 11.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	1.55% 1.12g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	2.05% 0.78g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	1.88% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	5.92% 0.077mg	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	9.9% 39.5μg	3.3% 13μg	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	0.21% 0.19mg	14.2% 13mg	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	41% 6.14mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.66% 6.57mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	5.64% 0.051mg	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	9.04% 0.72mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	2.84% 12mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	3.44% 0.079mg	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	27.5% 192mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	7.16% 244mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0.15% 0.082μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	7.46% 112mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	1.83% 0.2mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.014% 0.51g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Snacks, Potato Chips, Barbecue-flavor Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Snacks, potato chips, barbecue-flavor?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Snacks, potato chips, barbecue-flavor:

• 100 calories of Oil Roasted Sunflower Seeds have 1.9 times more Vitamin B2, 6.7 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin B9 and 6.8 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• While 100 kcal of Snacks, potato chips, barbecue-flavor contain 1.5 times more Vitamin B3, 69 times more Vitamin C and 6.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, barbecue-flavor provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• 100 calories of Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B2
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Snacks, potato chips, barbecue-flavor:

• 100 calories of Oil Roasted Sunflower Seeds have 6 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 6.5 times more Phosphorus, 160.8 times more Selenium and 4.4 times more Zinc than Snacks, potato chips, barbecue-flavor.
• While 100 kcal of Snacks, potato chips, barbecue-flavor contain 3 times more Potassium and 220.8 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Snacks, potato chips, barbecue-flavor lack sufficient amounts of Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, barbecue-flavor lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 1.4 times more Fat, 1.5 times more Saturated Fat, 2.4 times more Omega 6, 2.3 times more Fiber and 2.5 times more Protein than Snacks, potato chips, barbecue-flavor.
• While 100 kcal of Snacks, potato chips, barbecue-flavor contain 4.4 times more Omega 3 and 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, barbecue-flavor offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3