Comparing Nutrients in 14 ounces Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Sunflower Seeds	Recommended Dietary Allowance
Energy	67% 1949kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	86.4% 83.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	61% 79.4g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	14.3% 10.4g	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	0.71% 0.52g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 27.4g	% 9.92g	g per day for Men 19-50 years
Fiber	92% 35g	90% 34g	38g per day for Men 19-50 years
Protein	56.3% 31.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	411% 5.34mg	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	25% 99μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	186% 28mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	794% 7.14mg	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	86.3% 6.9mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	336% 7.74mg	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	126% 881mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	112% 1679mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Sunflower Seeds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Vitamin B1, 17.8 times more Vitamin B2, 4 times more Vitamin B3, 1.3 times more Vitamin B5, 6.7 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and 5 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Sunflower Seeds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 47 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 7.9 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, 4.3 times more Selenium and 3 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 14 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 1.6 times more Omega 3, 3.4 times more Carbohydrate and 2.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 6 and 2.6 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 14 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.