Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	81% 2350kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	35% 11g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	246% 41.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	207% 269g	130g per day for Men 19-50 years
Sugars	17% 12.3g	4.27% 3.1g	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	0% 0g	0% 0g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 3.1g	g per day for Men 19-50 years
Fiber	111% 42g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	142% 79.6g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	20.8% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	54.6% 0.71mg	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	232% 929μg	12% 47.6μg	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	4.85% 4.37mg	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	961% 144mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	34.5% 345mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	212% 17mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	67% 1.54mg	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	646% 4521mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, tortilla chips, plain, white corn, salted per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Snacks, tortilla chips, plain, white corn, salted:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Vitamin B1, 4 times more Vitamin B2, 4.9 times more Vitamin B3, 23.4 times more Vitamin B5, 4.4 times more Vitamin B6, 19.5 times more Vitamin B9 and 10.3 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• While 14 oz of Snacks, tortilla chips, plain, white corn, salted contain more Vitamin B12 and 6.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Snacks, tortilla chips, plain, white corn, salted:

• 14 ounces of Oil Roasted Sunflower Seeds have 18.6 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium, 17.8 times more Selenium and 3.8 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.
• While 14 oz of Snacks, tortilla chips, plain, white corn, salted contain 109.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, tortilla chips, plain, white corn, salted contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 2.5 times more Fat, 2.5 times more Saturated Fat, 3.3 times more Omega 6, 4 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While 14 oz of Snacks, tortilla chips, plain, white corn, salted contain 2.9 times more Omega 3 and 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.