Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	81% 2350kcal	64.7% 1877kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	22% 7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	528% 8.44g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	104% 17.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	184% 240g	130g per day for Men 19-50 years
Sugars	17% 12.3g	22% 16g	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	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	49% 18.7g	38g per day for Men 19-50 years
Protein	142% 79.6g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	166% 2.16mg	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	16% 63.5μg	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	4.85% 4.37mg	21.6% 19.4mg	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	128% 19.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	34.5% 345mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	47.5% 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	646% 4521mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	98% 3326mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	109% 1635mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Snacks, vegetable chips, made from garden vegetables:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B3, 14.6 times more Vitamin B5, 1.5 times more Vitamin B6, 14.6 times more Vitamin B9 and 7.5 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain more Vitamin A, 4.5 times more Vitamin C and 5.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Snacks, vegetable chips, made from garden vegetables:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Calcium, 7.8 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 7.6 times more Manganese, 8.8 times more Phosphorus, 78.2 times more Selenium and 10.4 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.7 times more Potassium and 137.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.2 times more Fat, 4 times more Saturated Fat, 7.6 times more Omega 6, 2.3 times more Fiber and 3.8 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 26.3 times more Omega 3, 2.6 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.