Comparing Nutrients in 14 ounces Snacks, tortilla chips, plain, white corn, salted VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	64.6% 1873kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	84.6% 82g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	246% 41.8g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	63% 81.7g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	NA	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	% 3.1g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	120% 45.6g	38g per day for Men 19-50 years
Protein	50.3% 28g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Toasted 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	46.3% 0.56mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.33mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	246% 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	12% 47.6μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59.5% 1.43μg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 421mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	809% 7.28mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	75.4% 6.03mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	365% 8.4mg	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	128% 893mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	NA	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, plain, white corn, salted VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, tortilla chips, plain, white corn, salted versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, plain, white corn, salted vs Toasted Sunflower Seeds:

• 14 ounces of Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 5 times more Vitamin B3, 23.8 times more Vitamin B5, 4.5 times more Vitamin B6 and 19.8 times more Vitamin B9 than Snacks, tortilla chips, plain, white corn, salted.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, plain, white corn, salted as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, tortilla chips, plain, white corn, salted vs Toasted Sunflower Seeds:

• 14 ounces of Snacks, tortilla chips, plain, white corn, salted have 1.9 times more Calcium and 109.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 18.9 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium and 3.8 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, plain, white corn, salted have 2.9 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.7 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 6, 2.1 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, plain, white corn, salted.