Comparing Nutrients in 14 ounces Snacks, potato chips, made from dried potatoes, reduced fat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Energy	68.7% 1992kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	84% 27g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 257g	61% 79.4g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	0.88% 0.64g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	% 9.92g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	90% 34g	38g per day for Men 19-50 years
Protein	32.3% 18g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	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	70% 0.84mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	26.8% 107μg	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	53% 47.6mg	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	57.7% 8.65mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	55% 4.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	62.3% 1.43mg	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	73% 512mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	88.7% 3016mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	119% 1786mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, made from dried potatoes, reduced fat vs Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 23.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 8.4 times more Vitamin B9 and 16.1 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat 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, potato chips, made from dried potatoes, reduced fat vs Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 50 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Calcium, 11.8 times more Copper, 4.7 times more Iron, 7.2 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 18.3 times more Selenium and 7.1 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.5 times more Saturated Fat and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 1.4 times more Omega 3, 1.9 times more Omega 6, 4.2 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.