Comparing Nutrients in 14 ounces Snacks, potato chips, plain, salted VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, potato chips, plain, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	73% 2111kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	15% 11g	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% 0g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	116% 44g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	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	70.4% 0.85mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	245% 3.2mg	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	28.8% 115μg	235% 941μg	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	95% 85.7mg	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	277% 41.5mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	63.5% 5.1mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	364% 8.37mg	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	86.7% 607mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	140% 4747mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	139% 2092mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 2 times more Vitamin B1, 15.4 times more Vitamin C and 8.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 7.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.2 times more Vitamin B9 and 2.5 times more Vitamin E than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, plain, salted vs Roasted Sunflower Seeds:

• Snacks, potato chips, plain, salted have 1.4 times more Potassium and 175.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 7.8 times more Copper, 3 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 7.5 times more Phosphorus, 31.7 times more Selenium and 4.9 times more Zinc than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, plain, salted have 5.2 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 1.5 times more Saturated Fat, 4.1 times more Omega 6, 8.3 times more Sugars, 3.6 times more Fiber and 3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.