Comparing Nutrients in 100 calories Snacks, potato chips, fat-free, made with olestra VS Sunflower Seeds

Weight per 100 calories

• Snacks, potato chips, fat-free, made with olestra: 36.5g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Snacks, potato chips, fat-free, made with olestra, which is very high in comparison to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

Which food has more nutrients per 100 calories - Snacks, potato chips, fat-free, made with olestra or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	0% 0g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	6.53% 2.5g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.16% 0.36mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.44% 0.058mg	17.7% 0.23mg	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	7.57% 30.3μg	9.7% 39μg	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	11.5% 10.3mg	0.27% 0.24mg	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	0% 0mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, fat-free, made with olestra	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	34.2% 0.31mg	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	11% 0.88mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	6% 25mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	14.5% 0.33mg	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	9.07% 63.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	12.5% 423mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	0.6% 0.33μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, potato chips, fat-free, made with olestra vs Sunflower Seeds:

• Snacks, potato chips, fat-free, made with olestra have 1.9 times more Vitamin B5 and 43.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Snacks, potato chips, fat-free, made with olestra vs Sunflower Seeds:

• Snacks, potato chips, fat-free, made with olestra have 3.8 times more Potassium, 131.2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus and 27.6 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, potato chips, fat-free, made with olestra have 6.9 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 34.5 times more Fat, 8.7 times more Saturated Fat, 39.3 times more Omega 6 and 1.3 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.