Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	84.7% 2457kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	192% 249g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	g per day for Men 19-50 years
Fiber	120% 45.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	122% 68.3g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	61% 0.79mg	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	236% 945μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	22.6% 226mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	44.5% 0.4mg	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	338% 27mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	63% 1.45mg	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	657% 4596mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, tortilla chips, ranch-flavor per 14 oz

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

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Toasted Sunflower Seeds have 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 11.8 times more Vitamin B5 and 4 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Toasted Sunflower Seeds have 18.2 times more Copper, 4.9 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 2.4 times more Calcium and 173 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 2.3 times more Fat, 1.7 times more Saturated Fat, 2.8 times more Omega 6, 2.9 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 3 times more Omega 3 and 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.