Comparing Nutrients in 14 ounces Sunflower Seeds VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	80% 2318kcal	69% 1996kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	272% 4.35g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	207% 35g	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	199% 259g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	5.47% 3.97g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 3.37g	g per day for Men 19-50 years
Fiber	90% 34g	55.4% 21g	38g per day for Men 19-50 years
Protein	147% 82.5g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	65% 0.85mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	31% 310mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	231% 2.08mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	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	113% 794mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	88.8% 9.76mg	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

Nutrient Comparison: Sunflower Seeds VS Snacks, tortilla chips, unsalted, white corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Snacks, tortilla chips, unsalted, white corn:

• 14 ounces of Sunflower Seeds have 98.7 times more Vitamin B1, 3.6 times more Vitamin B2, 6.6 times more Vitamin B3, 6.3 times more Vitamin B6, 22.7 times more Vitamin B9 and 10 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Snacks, tortilla chips, unsalted, white corn provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1
• Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Snacks, tortilla chips, unsalted, white corn:

• 14 ounces of Sunflower Seeds have 3.4 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium, 3.3 times more Phosphorus, 3 times more Potassium, 7.9 times more Selenium and 2 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 2.2 times more Calcium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 2.2 times more Fat, 1.8 times more Saturated Fat, 2.6 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 18.3 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Energy per 14 ounces.