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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	80% 2318kcal	72.7% 2108kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	103% 33g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	271% 46g	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	195% 253g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	5.04% 3.65g	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	% 9.92g	% 3.65g	g per day for Men 19-50 years
Fiber	90% 34g	36.6% 14g	38g per day for Men 19-50 years
Protein	147% 82.5g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	140% 1.83mg	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	34.7% 139μg	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	142% 127mg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	31% 310mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	87.3% 0.79mg	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	260% 21mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	47.6% 1.1mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	53.4% 802mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.22% 8.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 22.8 times more Vitamin B1, 8.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 7 times more Vitamin E than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 23 times more Vitamin A, 22.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, plantain chips, salted have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 8.7 times more Calcium, 9.1 times more Copper, 5.4 times more Iron, 4.6 times more Magnesium, 7.1 times more Manganese, 8.5 times more Phosphorus, 132.5 times more Selenium and 13.5 times more Zinc than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 22.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, plantain chips, salted have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Fat, 2 times more Omega 6, 2.8 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.9 times more Saturated Fat, 1.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, plantain chips, salted have similar amounts of Energy per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.