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

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61.3% 1778kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	63% 81.7g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	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	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	120% 45.6g	38g per day for Men 19-50 years
Protein	78% 43.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 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	16% 63.5μg	236% 945μg	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	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	20.4% 3.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 631mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	79.4% 6.35mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	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	180% 1262mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	113% 62.3μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Toasted 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 Toasted 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 Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 10 times more Vitamin B3, 4.5 times more Vitamin B6 and 14.9 times more Vitamin B9 than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• Both Tortilla chips, low fat, baked without fat as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 14 ounces of Tortilla chips, low fat, baked without fat have 2.8 times more Calcium and 172.3 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 16.7 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium and 4.6 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 3.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 10 times more Fat, 7 times more Saturated Fat, 14.8 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.