Comparing Nutrients in 14 ounces Snack, potato chips, made from dried potatoes, plain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	74.6% 2163kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	107% 34.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	360% 61.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	70% 91g	130g per day for Men 19-50 years
Sugars	4.16% 3g	17% 12.3g	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	0.93% 0.67g	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	% 0.28g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 9.4g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	111% 42g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	242% 3.14mg	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	19% 75.4μg	232% 929μg	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	5.3% 4.76mg	4.85% 4.37mg	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	363% 54.5mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	796% 7.16mg	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	39.7% 3.18mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	359% 8.26mg	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	62.4% 437mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	74.4% 2528mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snack, potato chips, made from dried potatoes, plain vs Oil Roasted Sunflower Seeds:

• Snack, potato chips, made from dried potatoes, plain have 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 11.7 times more Vitamin B5, 1.6 times more Vitamin B6, 12.3 times more Vitamin B9 and 2.6 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
• Both Snack, potato chips, made from dried potatoes, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snack, potato chips, made from dried potatoes, plain vs Oil Roasted Sunflower Seeds:

• Snack, potato chips, made from dried potatoes, plain have 1.3 times more Potassium and 176.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 13.3 times more Copper, 5.4 times more Iron, 3.2 times more Magnesium, 8 times more Manganese, 10.4 times more Phosphorus, 195.5 times more Selenium and 9 times more Zinc than Snack, potato chips, made from dried potatoes, plain.

Comparison of macro-nutrients per 14 ounces:

• Snack, potato chips, made from dried potatoes, plain have 1.2 times more Saturated Fat and 2.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Fat, 1.5 times more Omega 3, 2.2 times more Omega 6, 4.1 times more Sugars, 3.7 times more Fiber and 4.3 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Snack, potato chips, made from dried potatoes, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.