Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	79.7% 2310kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	142% 137g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	136% 43.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	280% 47.5g	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	162% 210g	130g per day for Men 19-50 years
Sugars	15% 11g	1.2% 0.87g	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	NA	g per day for Men 19-50 years
Fiber	116% 44g	50% 19g	38g per day for Men 19-50 years
Protein	137% 76.7g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	201% 2.6mg	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	44.7% 179μg	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	137% 123mg	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	241% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	73% 87.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	27.8% 278mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	135% 1.2mg	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	81% 6.47mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	76% 1.75mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.2% 7.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Snacks, potato chips, plain, unsalted:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 17.5 times more Vitamin B5, 1.2 times more Vitamin B6, 5.3 times more Vitamin B9 and 2.9 times more Vitamin E than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.6 times more Vitamin B1, 22.2 times more Vitamin C and 8.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Snacks, potato chips, plain, unsalted:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 6 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 7 times more Phosphorus, 9.8 times more Selenium and 4.9 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Fat, 2.7 times more Omega 6, 12.4 times more Sugars, 2.3 times more Fiber and 2.8 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.1 times more Saturated Fat, 2.8 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, potato chips, plain, unsalted have similar amounts of Energy per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.