Comparing Nutrients in 14 ounces Snacks, tortilla chips, taco-flavor VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, taco-flavor	6%	43%	51%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, tortilla chips, taco-flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	65.7% 1905kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	57.5% 18.4g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	75% 12.8g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 250g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	116% 44g	38g per day for Men 19-50 years
Protein	56% 31.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, taco-flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 179μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.93mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	21% 83.3μg	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	3.97% 3.57mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, taco-flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.5% 615mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	807% 7.26mg	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	100% 8mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	76.3% 1.75mg	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	136% 949mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	208% 3124mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, taco-flavor vs Roasted Sunflower Seeds:

• Snacks, tortilla chips, taco-flavor have more Vitamin A and 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B3, 24.3 times more Vitamin B5, 2.7 times more Vitamin B6, 11.3 times more Vitamin B9 and 1.6 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• Both Snacks, tortilla chips, taco-flavor and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Snacks, tortilla chips, taco-flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 14 oz.

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

• Snacks, tortilla chips, taco-flavor have 2.2 times more Calcium and 262.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.8 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 4.8 times more Manganese, 4.8 times more Phosphorus, 3.9 times more Potassium, 11.8 times more Selenium and 4.2 times more Zinc than Snacks, tortilla chips, taco-flavor.

Comparison of macro-nutrients per 14 ounces:

• Snacks, tortilla chips, taco-flavor have 2 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 10.2 times more Omega 6, 2.1 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, taco-flavor.
• Both Snacks, tortilla chips, taco-flavor and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Snacks, tortilla chips, taco-flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.