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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	79.7% 2310kcal	72.7% 2108kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	103% 33g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	271% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	195% 253g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 3.65g	g per day for Men 19-50 years
Fiber	116% 44g	36.6% 14g	38g per day for Men 19-50 years
Protein	137% 76.7g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	53.4% 802mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.22% 8.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, plantain chips, salted per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Sunflower Seeds have 1.6 times more Vitamin B1, 6.2 times more Vitamin B2, 8.8 times more Vitamin B3, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9 and 5.2 times more Vitamin E than Snacks, plantain chips, salted.
• While 14 oz of Snacks, plantain chips, salted contain more Vitamin A, 22.9 times more Vitamin C and 10.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 7.8 times more Calcium, 9.2 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 14.8 times more Phosphorus, 198.3 times more Selenium and 14.3 times more Zinc than Snacks, plantain chips, salted.
• While 14 oz of Snacks, plantain chips, salted contain 67.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, plantain chips, salted contain similar levels of Potassium per 14 ounces.
• 14 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.7 times more Fat, 2.8 times more Omega 6, 3 times more Sugars, 3.2 times more Fiber and 8.5 times more Protein than Snacks, plantain chips, salted.
• While 14 oz of Snacks, plantain chips, salted contain 1.6 times more Saturated Fat and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, plantain chips, salted offer comparable quantities of Energy and Omega 3 per 14 ounces.