Comparing Nutrients in 14 ounces Tortilla chips, low fat, baked without fat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61.3% 1778kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	70% 91g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	55.4% 21g	111% 42g	38g per day for Men 19-50 years
Protein	78% 43.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	242% 3.14mg	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	16% 63.5μg	232% 929μg	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	0.88% 0.79mg	4.85% 4.37mg	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	20.4% 3.06mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 631mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	796% 7.16mg	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	79.4% 6.35mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	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	180% 1262mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	113% 62.3μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	137% 2052mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortilla chips, low fat, baked without fat versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tortilla chips, low fat, baked without fat vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 9.8 times more Vitamin B3, 4.4 times more Vitamin B6, 14.6 times more Vitamin B9, 47.2 times more Vitamin E and 15.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin K
• Both Tortilla chips, low fat, baked without fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tortilla chips, low fat, baked without fat vs Oil Roasted Sunflower Seeds:

• 14 ounces of Tortilla chips, low fat, baked without fat have 1.8 times more Calcium and 172.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 16.4 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium, 5 times more Selenium and 4.5 times more Zinc than Tortilla chips, low fat, baked without fat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortilla chips, low fat, baked without fat have 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 9 times more Fat, 8.3 times more Saturated Fat, 13.6 times more Omega 6, 4.6 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.