Comparing Nutrients in 100 calories Snacks, vegetable chips, made from garden vegetables VS Sunflower Seeds

Weight per 100 calories

• Snacks, vegetable chips, made from garden vegetables: 21g
• Sunflower Seeds: 17g

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

Which food has more nutrients per 100 calories - Snacks, vegetable chips, made from garden vegetables or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.08% 4.93g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.57% 0.95g	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	9.83% 12.8g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	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	2.6% 0.99g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	2% 1.12g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.21% 1.9μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.34% 0.028mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.96% 0.012mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.58mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.86% 0.12mg	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	0.85% 3.4μg	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	1.15% 1.04mg	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	6.82% 1.02mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	5.45% 0.049mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	4.1% 0.33mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2.67% 11.2mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	2.53% 0.058mg	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	3.93% 27.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	0.38% 0.21μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.036% 1.33g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, vegetable chips, made from garden vegetables vs Sunflower Seeds:

• Snacks, vegetable chips, made from garden vegetables have 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 11.5 times more Vitamin B9 and 5.9 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, vegetable chips, made from garden vegetables vs Sunflower Seeds:

• Snacks, vegetable chips, made from garden vegetables have 1.6 times more Potassium and 56.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Copper, 2.7 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 42.9 times more Selenium and 8.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Dried Sunflower Seed Kernels have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, vegetable chips, made from garden vegetables have 43.8 times more Omega 3, 3.7 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 2 times more Saturated Fat, 4.2 times more Omega 6, 1.5 times more Fiber and 3.2 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.