Comparing Nutrients in 14 ounces Sunflower Seeds VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Sunflower Seeds	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	80% 2318kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	62% 60.3g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	16.6% 5.33g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	47.3% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	208% 271g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26% 19g	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	7.4% 5.36g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	39.7% 15g	38g per day for Men 19-50 years
Protein	147% 82.5g	83.6% 46.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	33.3% 0.43mg	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	225% 901μg	134% 536μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	183% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	31% 310mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	260% 21mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	113% 2.6mg	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	374% 2619mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	239% 131μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	226% 3389mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Snacks, pita chips, salted:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 2.3 times more Vitamin B5, 12.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin E than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, pita chips, salted have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Snacks, pita chips, salted:

• Dried Sunflower Seed Kernels have 4.6 times more Calcium, 12.8 times more Copper, 8.8 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 5 times more Potassium, 1.6 times more Selenium and 5.2 times more Zinc than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 94.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, pita chips, salted have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 3.4 times more Fat, 3.3 times more Saturated Fat, 11.4 times more Omega 6, 2.3 times more Fiber and 1.8 times more Protein than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 1.7 times more Omega 3, 3.4 times more Carbohydrate and 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.