Comparing Nutrients in 14 ounces Snacks, potato chips, reduced fat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Energy	64.5% 1869kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	51.6% 16.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 266g	61% 79.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	90% 34g	38g per day for Men 19-50 years
Protein	50.3% 28g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, 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	68.8% 0.83mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 27.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	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	113% 102mg	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	145% 21.7mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, reduced fat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	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	67% 5.36mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	109% 766mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	204% 6922mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, reduced fat have 18.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 1.3 times more Vitamin B2, 4.2 times more Vitamin B5, 2 times more Vitamin B6, 8.4 times more Vitamin B9 and 6.4 times more Vitamin E than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Snacks, potato chips, 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, reduced fat vs Sunflower Seeds:

• Snacks, potato chips, reduced fat have 2.7 times more Potassium and 63.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 3 times more Copper, 3.9 times more Iron, 3.7 times more Magnesium, 4.4 times more Manganese, 3.4 times more Phosphorus, 6.5 times more Selenium and 71.4 times more Zinc than Snacks, potato chips, reduced fat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, reduced fat have 3.2 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 2.1 times more Omega 6, 11.9 times more Sugars, 1.5 times more Fiber and 2.9 times more Protein than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Snacks, potato chips, reduced fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.