Comparing Nutrients in 14 ounces Snacks, pita chips, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.5% 1814kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.33g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.03g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	61% 79.4g	130g per day for Men 19-50 years
Sugars	26% 19g	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	7.4% 5.36g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	39.7% 15g	90% 34g	38g per day for Men 19-50 years
Protein	83.6% 46.8g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	134% 536μg	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	183% 27.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	228% 18.2mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	70.3% 492mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	239% 131μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	226% 3389mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, pita chips, salted vs Sunflower Seeds:

• Snacks, pita chips, salted have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 2.3 times more Vitamin B5, 12.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin E than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Snacks, pita chips, salted 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, pita chips, salted vs Sunflower Seeds:

• Snacks, pita chips, salted have 94.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 12.8 times more Copper, 8.8 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 5 times more Potassium, 1.6 times more Selenium and 5.2 times more Zinc than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pita chips, salted have 1.7 times more Omega 3, 3.4 times more Carbohydrate and 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 3.3 times more Saturated Fat, 11.4 times more Omega 6, 2.3 times more Fiber and 1.8 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.