Comparing Nutrients in 14 ounces Snacks, tortilla chips, ranch-flavor VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68.6% 1988kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	308% 52.4g	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	63% 81.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 4.25g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	120% 45.6g	38g per day for Men 19-50 years
Protein	51% 28.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	NA	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	53% 532mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	809% 7.28mg	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	68.5% 5.48mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	143% 1000mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	137% 2060mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, tortilla chips, ranch-flavor 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, ranch-flavor vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 11.8 times more Vitamin B5 and 4 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, tortilla chips, ranch-flavor vs Toasted Sunflower Seeds:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 2.4 times more Calcium and 173 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 18.2 times more Copper, 4.9 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 3 times more Omega 3 and 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Fat, 1.7 times more Saturated Fat, 2.8 times more Omega 6, 2.9 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Toasted Sunflower Seeds offer comparable quantities of Energy per 14 ounces.