Comparing Nutrients in 14 ounces Snacks, yucca (cassava) chips, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, yucca (cassava) chips, salted	1%	45%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, yucca (cassava) chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	70.5% 2044kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 275g	61% 79.4g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	38.6% 14.7g	90% 34g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, yucca (cassava) chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	NA	225% 901μg	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	NA	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	73.6% 11mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, yucca (cassava) chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	35.7% 2.86mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	56% 393mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	101% 3445mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, yucca (cassava) chips, salted vs Sunflower Seeds:

• Snacks, yucca (cassava) chips, salted have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 13.1 times more Vitamin B2, 7 times more Vitamin B3, 1.3 times more Vitamin B5, 10.3 times more Vitamin B6 and 12.7 times more Vitamin E than Snacks, yucca (cassava) chips, salted.

Comparing minerals per 14 ounces for Snacks, yucca (cassava) chips, salted vs Sunflower Seeds:

• Snacks, yucca (cassava) chips, salted have 1.3 times more Potassium and 32.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 15.7 times more Copper, 7.3 times more Iron, 7.1 times more Magnesium, 6.9 times more Manganese, 6.7 times more Phosphorus, 10.8 times more Selenium and 5.9 times more Zinc than Snacks, yucca (cassava) chips, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, yucca (cassava) chips, salted have 2 times more Saturated Fat, 3.5 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 3.4 times more Omega 6, 2.3 times more Fiber and 15.5 times more Protein than Snacks, yucca (cassava) chips, salted.
• Both Snacks, yucca (cassava) chips, salted and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 14 oz.
• Both Snacks, yucca (cassava) chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.